Wednesday, March 25, 2015

Posted by on Mar 24, 2015 in Blog |

CROSSFIT CLASS SKILL/STRENGTH For DIFFICULTY/QUALITY: 5×8 ADAP Plyo Pushups METCON For ROUNDS/REPS: “The Master Chief” 5x 3 min. AMRAP with 60 second rest between rounds of: 5 Front Squats (A: 205/133) (F: 135/93) 10 Pullups 15 Box Jumps (A: 24/20) (F: 20/16) 20 Double Unders/Speed OLYMPIC LIFTING CLASS Last set @ 70% 4×3 Snatch 4×3 Clean and Jerk 4×8 Overhead Squat 8x15m Banded Sprints 3×20 Hip Extensions/GHD Situps Just TWO DAYS until the final Friday Night Lights Open event! You guys voted, and pizza and beer after the event will be available from Green...

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Tuesday, March 24, 2015

Posted by on Mar 23, 2015 in Blog |

SKILL/STRENGTH For WORST TIME: 2x800m Run/Row *Rest 3 minutes between sets METCON 20 minute AMRAP: 20 Dips 14 Thrusters (A:135/93) (F: 75/53) 20 V-ups (F: Tucked Legs, Sit ups)   Written By Coach Megan: So, I had this pair of jeans. I got them when I was a sophomore in high school. They were the non-stretchy, no give….”skinny” jeans. No, not “skinny” as in tight everywhere jeans, but “skinny” as in my butt only fits in them when I am true to my diet and feeling…well…SKINNY! The jeans were faded, holey, and had a flare at the bottom too big to be considered cool...

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Monday, March 23, 2015

Posted by on Mar 22, 2015 in Blog |

CROSSFIT CLASS SKILL/STRENGTH FOR WEIGHT: 3RM Overhead Squat (A: From the floor) *20 min cap METCON FOR TIME: “Helen” 3 Rounds of: 400m Run 21 KB Swings (24/16) 12 Pullups *15 min cap COMPETITORS 5×3 Strict Press 5×4 Push Press 5×5 Push Jerk *Continually ascend it weight. Weight does not go down unless absolutely necessary. “Bergeron Beep Test” EMOM for as long as possible… 7 Thrusters (75/55) 7 Pullups 7 Burpees   Thanks yet again to all the helpers, participants, and spectators at Friday Night Lights! Four down, one to go! As always, please...

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Friday, March 20, 2015

Posted by on Mar 19, 2015 in Blog |

SKILL/STRENGTH FOR TOTAL REPS: Tabata Toes to Bar *Rest 2 minutes Tabata Wallballs (20/14)” METCON 3×3 minute AMRAP FOR WORST SCORE: 15 Power Cleans (A: 115/73) (F: 95/63) 15 Box Jumps (24/20) *2 minute rest between rounds HAPPY FRIDAY! You all know what that means! It’s time to THROW DOWN at Friday Night Lights! 15.4 in ON! This weeks charity is to the Minnesota Disabled American Veterans (DAV). You can donate new/gently used clothing, shoes, and small household items. Time to clean out your closets! Don’t forget to donate! More info here! As always, gym opens at...

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Thursday, March 19, 2015

Posted by on Mar 18, 2015 in Blog |

SKILL/STRENGTH FOR WEIGHT: 5×3 Strict Press 5×4 Push Press 5×5 Push Jerk *20 min cap *Bar should always be ascending in weight, should never be decreasing unless absolutely necessary METCON FOR TIME: 45 Back Squat (A:135/93) (F: 93/63) 400m Run 30 Front Squat 400m Run 15 Overhead Squats 400m Run *20 min cap TONIGHT is the 15.4 throw down, live at 7pm! As always, we will be streaming it on the big screen at the gym! See you there! Written By Coach Nick: THE LANGUAGE OF MOVEMENT: PART II THE ONE JOINT RULE The one joint rule works in conjunction with MLS (Part I). The one joint...

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Wednesday, March 18, 2015

Posted by on Mar 17, 2015 in Blog |

CROSSFIT CLASS SKILL/STRENGTH 5 Sets FOR DIFFICULTY/QUALITY of: 8-10 HSPU (F: ADAP DB Strict Press) 2-4 Rope Climbs 2 min Rock Bottom Air Squat hold METCON 20 min AMRAP FOR DISTANCE: Max Distance Row *every 4 minutes, do 20 burpees *start on rower OLYMPIC LIFTING CLASS Last set@55% Below Knee Snatch Below Knee C+J Push Press Back Squat 25m Sled Sprints Inverted Tabata L Sit Are you registered for 15.4 this Friday? If not, do it quick by clicking here! We hope to see all of you out for Friday Night Lights! Our next Immersion 101 session begins on April 6th! Click this link to sign...

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