Kettlebells!! It may look like a cast-iron purse, but nothing beats the kettlebell when you’re looking for a single implement to drastically improve your strength and conditioning. Through metabolic kettlebell training, you can build muscle and ditch fat fast. But it’s not all ballistic — focus at least part of your training on grind lifts, and you build pure strength, too. In this workshop, we’ll cover all the lifts you’re going to love, and sneak in a couple workouts, too. Jen Sinkler is a certified kettlebell instructor through the RKC (Russian Kettlebell Challenge) and KBA (Kettlebell Athletics), two premier associations founded by kettlebell great Pavel Tsatsouline and BJJ trainer Jason C. Brown, respectively. Jen is the longtime senior fitness editor for Experience Life, a national magazine based in the Twin Cities. In addition to teaching kettlebells, she’s a senior USAW coach, and CrossFit L1 and LIFT Sandbags certified. Jen will...Read more

A1.  Strict Weighted Pull-ups – 3 x 10-12 w/30 sec rest  A2.  Weighted Good Mornings – 3 x 8-10 w/60 sec rest  B.  Nicole 20 Minute AMRAP  400M Run  Max Rep Pull-ups   Nicole is meant to be a recovery WOD after this weeks programming, perform @ 70%-80% only.  Pull-ups maybe substituted for any other movement such as GHD Sit-ups, Kettlebell Swings, push-ups, sit-ups…… C.  Mobility   -Post results under comments    Read more

A.  CrossFit Games Open WOD 12.4  12 Minute AMRAP  150 x Wallballs  90 x Double unders  30 x Muscle ups  Mens Rx/Masters Men:  20lb Wallball to a 10ft target  Womens Rx/Masters Women:  14lb/10lb Wallball to a 9ft target  -Post results under comments    Read more

A.  Deadlifts – 5 x 3 w/2 minutes   B.  1/2 Jerry AFAP:  800M Run  1000M Row  800M Run  C.  Mobility  -Post results under comments    Read more

If you haven’t completed the CFP PR WOD, you may make it up during any class period for today.   A.  Push Press – 5 x 3 w/2 min rest  B1.  Kettlebell Floor Presses – 3 x 10-12 w/30 sec rest  B2.  Alternating Push-ups – 3 x 15 w/60 sec rest   C.  With a Partner complete AMRAP for 15 minutes:  10 Burpees  200M Sprint  Partners must alternate between each completed round.  While one partner is performing a round, the other partner must be rowing for MAX distance.    -Post results under commentsRead more