She’s has 5 dogs, she’s a coffee lover, and she collects teddy bears. What more could you ask for in a human being? In all seriousness, Ginny is someone with a huge heart and a brave spirit that take her through many adventures in life. J: What do you do for a living? G: I am an Assistant Supervisor in the Center for Sleep Medicine at Mayo Clinic J: Where are you from? Where did you grow up? G: I was born in Memphis but have spent most of my life in Minnesota J: What brought you to CrossFit Progression/How did you find us? G: Friends and co-workers told me about it. J: What’s your favorite thing to do outside of the gym? G: Sleep, spending time with friends, sleep, gardening, sleep, cooking, sleep (did I mention sleep?) J: We have Hip Hop Friday, but do we need to talk...Read more

Function: A.)Turkish Get up. 5×2(L/R) B.) 10-9-8-7-6-5-4-3-2-1 Ring rows Bar tap burpees Dbl KB front rack lunges (each leg) Perform/RX: A.) Clean and Jerk Heavy single 20 min. Finish with Drop set 4×1 B.) 10-9-8-7-6-5-4-3-2-1 Pull-ups Bar tap burpees Front rack lunges (135/95) (each leg) Compete: A.) Clean and Jerk Heavy single 20 min. Finish with Drop set 4×1 B.) 10-9-8-7-6-5-4-3-2-1 C2B Bar tap burpees Front rack lunges (185/125) (each leg)   Results to BTWB!  Read more

Happy Veterans Day! All Levels: A.) 5 rounds Sprint to grass and back rest 1 min. B.) 10 Min AMRAP 10 American KB Swings (28kg/20kg)(Function= Russian) 12 Med Ball Slams (30/20, 50/40) 14 Sit-ups (Compete=GHD) Buyout 800 m row or run Results to BTWB!Read more

Function: A.) DB- KB Front Squat w/ Pause Heavy Single *Pause for 3 seconds *In between Sets 3 strict Chin Ups B.) 3 rounds 15 Pull-ups 15 Dips Bear crawl <-> 2X 2 DL (315/205) Perform/RX: A.) Front Squat w/ Pause Heavy Single *Pause for 3 seconds *In between Sets 3 strict Chin Ups B.) 3 rounds 3 MU or 15 Pull-ups and 15 Dips HS Walk -> or bear crawl <-> 2X 2 Squat Cleans (205/125) Compete: A.) Front Squat w/ Pause Heavy Single *Pause for 3 seconds *In between Sets 3 strict Chin Ups B.) 3 rounds 10/7 MU HS Walk <-> 2 Squat Cleans (255/165)    Read more

Function: A.) Double KB strict press 7×4 Finish…… 1x ME push ups B.) “Karen” For time: 150 Wallballs (20/14) Perform/RX: A.) Strict Press 7×4 Finish…… 1x ME push ups B.) “Karen” For time: 150 Wallballs (20/14) Compete: A.) Strict Press 7×4 Finish…… 1x ME push ups B.) “Uffda Karen” For time: 150 Wallballs (30/20) Results to BTWB.Read more