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  • The hardest workouts in the world.  Workouts for August 26th - September 1st

    The hardest workouts in the world. Workouts for August 26th - September 1st

    Monday
    Deadlift 5-5-5-5-5 *Use the heaviest weight you can for each set. *Rest as needed between sets. *Spend 10mins warming up before starting sets of 5 *Rest 3-4mins between sets Then, 3 rounds for quality of: L-Sit Hold, 25 secs 25 AbMat Sit-ups Banded Plank Hold, 1 min Above and Beyond 3 rounds:: 8 x chin ups 8 x DB Step ups 8 x good mornings Tuesday
    Overhead Squat 5-5-5-5-5 Hang Snatch 3-3-3-3-3 *Use the heaviest weight you can for each set. *Rest as needed between sets. Above and Beyond 3 rounds: 8 x bench press 8 x DB press 8 x ring dips Barbell Club: Clean & ....

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  • Muscles are cool.  Workouts for Aug 19-25th

    Muscles are cool. Workouts for Aug 19-25th

    Monday
    For time:
    35/30 Assault Bike Calories 30 Burpee-to-6" Target 40 Single Arm Dumbbell Overhead Squats, 50/35 lbs 40 Alternating Pistols 25 Box Jump Overs, 30/24 in Overhead Plate Carry, 45/25 lbs, 200 m Above and Beyond 4 rounds for quality: 8 x alternating DB hammer curl 8 x wide grip pullups 8 x inverted row Tuesday
    Complete as many rounds as possible in 24 mins of:
    Row, 500/450 m, 2 mins max rep Amraps, 2 mins Run, 400 m, 2 mins Gymnastic Movement, 2 mins *Scale Row and Run to finish in 1:30-1:45 *AMRAP: 50 Single Under, 10 Double Unders (pick up where you left off) *Pick on gymnastics skill and stick with it ....

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  • How to get jacked and tan this summer, workouts for August 12-18th

    How to get jacked and tan this summer, workouts for August 12-18th

    Monday
    4 Rounds for time:
    Run 400m 15 front squats (135/95) Row 500m 15 push jerks (135/95)
    24min time cap
    Bar comes from the ground Above and Beyond For time: 30 cals for time on the Ski erg Or 30 cals for time on the assault bike Tuesday
    A) 6:00 AMRAP
    - 2 strict handstand pushups - 4 hang power cleans (225/155) 3min rest B) 6min AMRAP
    - 7 handstand pushups - 10 hang power cleans (135/95) Above and Beyond For time: Row 2k Barbell Club: TBA Wednesday
    A) Every 2min for 4 sets
    - 5 push press Then, B) 10 rounds, for reps
    - 0:15 strict pull-ups ....

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  • August Members of the Month - Matt Hysen and Justin Schmalstich

    August Members of the Month - Matt Hysen and Justin Schmalstich

    Matt Hysen and Justin Schmalstich are the Members of the month for August! The last month or so has been a bit of a whirlwind. There were a lot of questions to be answered and emotions ran high. Each of these guys came to me with questions, they liked some answers while some weren’t exactly what they were hoping to hear. Each of them though, gave me their best shot at trying to work with the new gym and system. I appreciated how both came straight to me with concerns and both had a couple of great ideas! Matt and Justin have been great about talking to other members about changes and I know that their conversations with others has made those people more ....

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  • The ultra serious "CrossFit Games prep" workouts for the week

    The ultra serious "CrossFit Games prep" workouts for the week

    Workouts for August 5 th - August 10 th
    Monday
    For time:
    "DB Fibonacci" 5 - 8 - 13 reps of Strict handstand push-ups Deadlifts (365lbs/235lbs) -then- 100-ft Double DB OH lunge (50/35) Above & Beyond:
    8 rounds for quality:
    8 x DB Bench press
    8 x DB side delt raises
    8 x Triceps extensions
    Tuesday
    4 rounds for time of:
    Run, 400 m 3 Legless Rope Climbs 7 Snatches, 185/125 lbs Above & Beyond:
    8 rounds for quality:
    8 x chin-ups
    8 x DB box step-ups
    8 x straight bar bicep curls

    Barbell Club:
    Jerk 4x2

    Close Grip Bench Press ....

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  • Insane workouts guaranteed to get you shredded immediately ;)

    Insane workouts guaranteed to get you shredded immediately ;)

    Workouts for July 29-August 4 th
    FRIDAY NIGHT LIGHTS THIS WEEK J No 6:15pm class on the first Friday of each month. The 5:15pm will be a special workout and we’ll party together after that class! Monday
    A) In 12:00
    Build to a heavy 2 Front Squats B) Complete
    3 x 2 reps @ 80% of part A with a :03 pause in the bottom of each rep C) 5:00 AMRAP's
    2 rounds of 30 DB snatches, 50/35 15 Lateral burpees Max Calorie bike/row in remaining time *5:00 rest between rounds Tuesday
    A) In 10:00
    Build to a 3 rep max bench press B) complete max reps in 1:30
    Perform at 50% of today's heaviest triple C) 10:00 EMOM for quality
    0:40 DB Box Step-overs ....

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  • Grab your gym buddy and let's get after these workouts!

    Grab your gym buddy and let's get after these workouts!

    June 17-21st: Monday
    “CrossFit Total” Back Squat 1 rep Shoulder Press 1 rep Deadlift 1 rep Only include the heaviest 1 rep lifts, do not include sets prior. Tuesday
    3 rounds for time of: 7 Strict Muscle-ups 50 Air Squats Row, 1000 m Wednesday
    For time (30min cap): Hands tand walk 500 feet *every time you fall or come down, complete either: A) 20 leg lifts from parallettes over a target height or, B) 15 sec l-sit hold (feet above height of the hands) *Minus 10 sec from your overall time for each obstacle you bypass -then- “Yeti Ball,” 12 mins ....

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  • Which workout are you looking forward to the most this week?

    Which workout are you looking forward to the most this week?

    June 10-14th: Monday
    Choose one or the other: Run 5km for time Row 5km for time Tuesday
    Deadlift 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets. Wednesday
    3 rounds for time: Row, 1000 m 5 rounds of Cindy: 5 Pull-ups 10 Push-ups 15 Air Squats Thursday
    5 rounds for time of: Handstand Hold, 1 min 21 Toes-to-bars Friday
    5 rounds for time of: 21 Back Squats, 135/95 lbs 1 Legless Rope Climb, 15 ft ....

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  • Workouts for June 3-7th, there's something for everyone!

    Workouts for June 3-7th, there's something for everyone!


    Remember , even if there's something you don't think you can do, that's what the coaches are here for. We're going to make sure everyone is individually challenged in a way that is appropriate for experience and ability level! :)
    Monday

    3 rounds for time of: 7 Dumbbell Bench Press, pick load 5 Strict L Pull-ups -then- Row 1000 m This is an all-out effort for time, immediately after the 3 rounds Tuesday
    Clean & Jerk 1-1-1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets. Wednesday
    “Fight Gone Bad” 3 rounds, 1 min per station, of: Wall ....

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  • June's Member of the Month is Selena!

    June's Member of the Month is Selena!

    I think each month I could write an article about a dozen members for Member of the Month! How lucky are we that we have so many amazing people here at the gym J The June Member of the Month is Selena! Like Jasmine’s Member of the Month article, this one is a little bittersweet too. Selena is pursuing a PhD in Communications at the University of Minnesota. This will be super exciting for her as she continues to excel and move towards her goals outside the gym. Selena has made steady progress in the gym, showing great patience with the process and her body. She’s one of the most coachable people in the gym, pays close attention to whoever is coaching and ....

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