Compete in CrossFit?   I can honestly say when I started Crossfitting four years ago I was in it for the bikini body. I am naturally a competitive person coming from a background of a variety of sports all the way through college, but I have never had an urge to take my workouts to the next level; competition. I played many sports growing up but none of which that were an individual sport. If the team lost, you lost, not the other way around. Well, I still have yet to compete in an individual Crossfit competition but I did however compete in my first two person team Crossfit competition in St. Paul, MN, on Saturday and despite all the nervousness and unanswered questions, I had a good time.   Questions, questions, questions. I had them. After annoying Matt, Shawn, Nic, Jeremy, Staci and Nicole, the day had...Read more

Announcements Our next Family and Friends day for all classes and locations is February 17th.  Follow this link to RSVP yourself and your friend!  If you have any questions, please email us at [email protected]   There will be no WeightLifting at 9am this Saturday    Do you need to work on those double-unders?  Come join us with World Champion Molly Metz for a two hour Double-under seminar to help you successfully get those Double-unders!   Date:  Sunday, February 16  Time:  9:30am – 11:30am   Click HERE to Register Only 6 spots left!   Fitness A.  15 – 20 Minutes HSPU Progressions B.  AFAP 21 – 18 – 15 – 12 – 9 – 6 – 3 Push Presses After each round complete 10 x Russian Swings 20 x DU 10 x Sit-ups Performance A.  15 – 20 Minutes HSPU Progressions B.  AFAP  21 – 18 – 15 – 12 – 9 – 6 – 3 ...Read more

Competition Prep: MN LWC’s and MN highschool weightlifting championships Cycle 1 – Week 4 – Session 2 Intensity: 90% A.) Active warm up Sots Pressing B.)Snatch – 3×1 @ 90% Clean pulls – 3×2, 4×1 @ 1RM BS – 4×5 @ 90% C.) GM’s – 5×5 – lightRead more

Announcements Our next Family and Friends day for all classes and locations is February 17th.  Follow this link to RSVP yourself and your friend!  If you have any questions, please email us at [email protected]   There will be no Competitors class this Saturday February 8th at 12pm.   Do you need to work on those double-unders?  Come join us with World Champion Molly Metz for a two hour Double-under seminar to help you successfully get those Double-unders!   Date:  Sunday, February 16  Time:  9:30am – 11:30am   Click HERE to Register Only a few spots left!! Fitness  A.  Back Squats – 5 x 10 w/2 – 3 Min Rest  B.  AFAP  40 x WB  20 x Jumping C2B Pull-ups  30 x WB  15 x Jumping C2B Pull-ups  20 x WB  10 x Jumping C2B Pull-ups  10 x WB  5 x Jumping C2B Pull-ups  Performance – Sport  A1.  Front Squats – 3 x 5 w/30 –...Read more

Competition Prep – MN LWC’s – March 22nd MN State Highschool championships – March 8th Cycle 1 – Week 4 – Session 1 Session 1 A.) Sots Press – 4×5 Pull Progressions / Bar work B.) Snatch – 3×1 @ 80% Clean and Jerk – 3×1 @ 80% RDL’s – 5×5 C.) Core Mobility – 15 min. Thoughts for the day – It’s Monday, don’t jump to any drastic conclusions this early in the week; patience.  Read more