A.  Push Press – 4 x 2 w/2 min Rest  B.  Jack  20 Minute AMRAP  10 x Push Press 115lb/85lb   10 x Kettlebell Swings 1.5pood/1pood  10 x Box jumps 24inch/20inch  C.  Mobility   -Post results under comments  Read more

-Survival of the Fittest Rochester will be happening this Saturday from 9 am – 5-6 pm, there will be no classes that day.  Please join in to either compete as an Rx’d or scaled individual or volunteer for this great event!  Click here for more info!  –RKC (Russian Kettlebell) instructor Cory Felderman will be running all Monday evening group sessions through a fun warm-up and kettlebell skill session.  Take advantage of this opportunity to learn the finer points of TGU and Russian swings.   A.  TGU Ladder NFT:  5-4-3-2-1 (R/L)  10 x Swings between each set of TGU   B.  21-15-9 AFAP:  GI Janes  Goblet Squats 2 pood/1.5 pood  5 min rest…  5 min AMRAP  Double unders  On the minute every minute 5 x burpees   C.  Banded good mornings x 100   -Post results under commentsRead more

A.  Take 15 Minutes to establish a 1 rep max Deadlift   B.  For total time:   800M Run  … and then..  5 Rounds of:   10 x Ring dips or Push-ups   25 x Unbroken Russian Swings 2 pood/1 pood  50 x Double unders – 150 singles   C.  200M – Sled Pulls WestSide style, 135lb/90lb   -Post results under comments  Read more

A.  CrossFit Open WOD 12.5  Complete AMRAP for 7 minutes of the following rep scheme:  3 x Thrusters  3 x Chest to Bar Pull-ups  6 x Thrusters  6 x Chest to Bar Pull-ups  9 x Thrusters  9 x Chest to Bar Pull-ups  12 x Thrusters  12 x Chest to Bar Pull-ups  15 x Thrusters  15 x Chest to Bar Pull-ups  18 x Thrusters  18 x Chest to Bar Pull-ups  21 x Thrusters  21 x Chest to Bar Pull-ups …… Mens Rx – 100lb, Womens Rx – 65lb, Mens Master 90lb, Womens Master 55lb  -Post results under comments  Read more

[youtube=http://www.youtube.com/watch?v=pl1B8VjpQsw&feature=youtu.be] 1.  In general what is your background? I played high school sports (basketball, golf) and recently started running a 10K a year. 2.  Age/Occupation: 39, Cardiac Sonographer (Mayo) 3.  How did you get to know about CrossFit, how did you start? I was introduced to CrossFit by Annalissa Johnson dog trainer extraordinaire and CrossFit Athlete. I had never heard of CrossFit prior to meeting Annalissa. I took the Fundamentals class at CFP. 4.  How has CrossFit changed your life, lifestyle, and level of fitness? CrossFit has given me more confidence and less fear. I am more aware of wanting to do more physical activity everyday than prior to joining CFP…CrossFit is a bit of an addiction I really don’t like to miss classes and I schedule my social plans around the workouts – the workouts are my priority (I’m such a bad friend). Now I am the most fit...Read more