In general, what is your background? I grew up in Rochester MN, went to Mayo high school, graduated in 1994. I was also was married that year, yes, I got married very young. I have 4 kids, 3 boys and a girl, 21, 18, 15 and 13. For many years I just raised the kids. About 8 years ago, I started my own cleaning business. I love what I do, I love to help people. At some point I would enjoy college, for what I have no idea, but it has always been something I’ve wanted to do. Age, occupation 38, yes that is my real age, people do not think I’m that old. They think I’m a lot younger. I have had my own cleaning business, for 8 years and love it. Yes I am one for those clean freaks. How did you get to know about CrossFit, how...Read more

A.  “Tommy Mac” 2 Rounds AFAP  12 x Burpees  12 x Thrusters  12 x Burpees  12 x Power Snatch  12 x Burpees  12 x Push Jerks  12 x Burpees 12 x Hang Squat Cleans  12 x Burpees 12 x OHS  Novice – 8 reps per movement @ 65lb/45lb  Intermediate – 10 reps per movement @ 95lb/65lb  Rx – @ 115lb/85lb   -25 Min Cap  -Post results under comments  Read more

A.  High Bar Back Squats – 5 x 2 @ 80% – 85% w/2 Min Rest  B.  5 Rounds  2 Min AMRAPS  10 x Wallballs  10 x Pull-ups (Novice – Ring Rows)  10 x Push-ups  Rest 1 Min after each round  -Post results under comments  Read more

If you’re interested in trying out our program at CFP, we’re offering scheduled group intros every week.  Our next one is this Wednesday at 5:30 pm and Saturday November 3rd at 11am.   Contact Matt at [email protected] to reserve your spot!   A.  Take 20 Minutes to Practice or Establish a new 1 Rep Max Clean&Jerk B.  AFAP 21-18-15-12-9-6-3 Kettlebell Swings @ 1.5 pood/1 pood (American or Russian)   Lateral Jumps 24inch/20inch (1 Jump = 1 rep) C.  Perform the following without any rest:    1 Min of Lying Leg Raises  1 Min of Russian Twists 20lb/14lb  1 Min of Sit-ups  1 Min Plank  -Post results under comments  Read more

A.  Front Squats – 5 x 3 @ 70%-75% w/2 Min Rest B.  AFAP 2 Rounds 20 x Calorie Row 30 x Wallballs @ 20lb/14lb 25 x Kettlebell Swings 20 x Double-unders 15 x Box jumps @ 24inch/20inch 10 x PVC facing burpees C.  Halloween Team WOD Teams of 3 – 4 Buy-in  – 20 Calorie Row (Per Person) 250 x Wallballs 200 x Kettlebell Swings 150 x Double-unders 100 x Box jumps 50 x Partner facing burpees -Post results under comments  Read more