From a member: “I started the Fundamentals class 10/17/2011 really out of shape physically and mentally. I told Alex early on that I was “a quitter”. So I told him if he thought I was in anyway “quitting” I gave him permission to “motivate” me however he thought would work best. At the end of 3 weeks of the Fundamentals class it was time to move into the gym and start taking classes with the other experienced CrossFitters. I was really nervous and wanted to continue in the beginner’s class because I didn’t think I was “ready” for the regular workouts. My biggest fear was finishing last; I didn’t want to be the last to finish and I thought I would be finishing last for a long time. I made it into the “big kid’s gym” and have enjoyed every class I have taken. Over the past 4 months I...Read more

Movement Warm-up Set  2 x Rounds NFT 10 x Box Jumps  10 x Russian Kettlebell Swings “Snap the hips!”  3 x <-> AFAP Sprints  A.  Power Cleans – 3 x 5 w/2 minute rest  B.  5 Rounds AFAP:  5 x Heavy Power Cleans  20 x Heavy Russian Kettlebell Swings  50 x Double unders (100 singles fast)  Rest 3 minutes after each round C.  If there’s time:  3 x 10 Glute Ham Raises  3 x 15 GHD Sit-ups   -Post results under comments  Read more

Saturday, June 30th 2012 Time: 10am – 4 pm Click here to Register. Full Day Olympic Lifting Seminar with California Strength Team Members Date: Saturday, June 30th 2012 Time: 10am – 4 pm Location: Crossfit Progression, 4915 Hwy 52 N Suite C Rochester MN 55901 Cost: $200 per person This seminar will include roughly 6 hours of practical instruction on the snatch and the clean and jerk. Instruction will cover the California Strength top-down system for learning and teaching the Olympic lifts. This seminar is relevant to people interested in learning the lifts, coaches who teach the lifts, and trainers who also teach the lifts. Everyone who attends the seminar will lift weights, so bring appropriate attire and lifting shoes if you have them. EXTRA features for this seminar:  Along with instruction, California Strength will be bringing members of the California Strength Olympic weightlifting team to demonstrate and assist. Current...Read more

Movement Warm-up Set  Coach’s Choice  A.  Bench Press – 5 x 3 w/2 minute rest  B.  4 x ME weighted Pull-ups  (Choose a weight you can perform 8 + reps)   C.  15-12-9-6-3 AFAP: Heavy Power Cleans  Push-ups (Advance Ring Push-ups)   -Post results under comments  Read more

Movement Warm-up Set 3 x Sets @ 65% – 85% – 85%  <-> Sprint  10 x Squats  <-> Sprint  10 x Push-ups  <-> Sprint  10 x Sit-ups  <-> Sprint  10 x Burpees  90 second rest after each set  A.  Front Squats – 5 x 3 w/2 minute rest  B.  12 Min AMRAP  10 x Medball Cleans  20 x Walking Lunges  30 x Double unders or 90 singles  C.  Mobility  -Post results under comments      Read more