Movement Warm-up Set  500M Row  1 x Set NFT  15 x Medball Deadlifts  15 x Medball Front Squats 15 x Medball Shrug and Drops  15 x Medball Cleans   A.  Power Cleans – 4 x 3 TNG w/2 min rest  B.  Clean Pulls (HEAVY) – 4 x 2 w/1 min rest  C.  8 Min AMRAP:  -3 x TNG Power Clean + Jerk @ 185lb/135lb  –6 x Bar facing burpees  –20 x Double unders (3:1 singles to du)  -Post results under comments  Read more

Addison is a certified CrossFit Instructor at CrossFit Progression in Rochester MN.  He started CrossFit in february of  2011.  Prior to CrossFit Addison raced on the UCI european cycling circuit for  Geox Fuji Test Team. Outside of CrossFit he enjoys competing in triathlon.  He grew up being active in the sports of  wrestling and track. He has been cycling most of his life. Certifications: CrossFit level 1 CrossFit olympic lifting ISSA certified personal trainer CPR and AED certified Education Fort Lewis and Lindenwood University for athletic training Addison is currently pursuing a degree in civil engineering at RCTC.Read more

Movement Warm-up Set  8 Minute AMRAP @ (easy-moderate pace)  Perform in any order:  150M Row  10 x Lateral box jumps (5/5 both sides)  10 x Medball front squats  30 second Pull-up bar hang (Perform with a over/under grip wider then your typical pull-up grip, reverse your grip after 15 seconds)   A.  Front Squats – 4 x 2 w/90 second rest  B.  Partner WOD AFAP:  21-21-15-15-9-9  –Front Squats @ 135lb/95lb  –Box jumps @ 24inch/20inch  –Partners must switch back and forth between sets (front squats and box jumps) until all sets are completed.   OLYMPIC LIFTING CLASS  20 minutes to work up to a heavy (but not your max) Clean and Jerk  3 x 5 Clean Pulls @ 110% w/90 sec rest  -Post results under comments    Read more

Movement Warm-up Set  Line drills (coach’s choice)  2 x Sets NFT  15 x Kettlebell swings (Russian)  15 x Sit-ups  5 x Reverse burpee w/handstand hold   5-10 minutes muscle up progressions A.  “Nate”  (Rx’d or advance athletes only)  20 Minute AMRAP  2 x Muscle ups  4 x Handstand push-ups 8 x Kettlebell swings @ 2pood/1.5pood  A.1  “Nate”  (For intermediate/scaled athletes only)  20 Minute AMRAP  4 x Pull-ups  6 x Push Press @ 75lb/55lb  8 x Kettlebell swings @ 1.5pood/1pood  -Post results under comments        Read more

KIDS CLASS AT 6:30PM!!!   Movement Warm-up Set  500M Row  3 x Sets NFT 10 x Wallball Push Presses  10 x 1 arm squats (5/5 Right and Left Arm)  10 x Burpee broad jumps  A.  Push Jerks – 4 x 2 w/2-3 min rest  B.  6 x sets 300M Row (All OUT!) w/2-3 min WALKING REST  C.  100 x Lying leg raises  OLYMPIC LIFTING CLASS 1.  5 X 3 Hang Squat Snatches w/2 min rest  2.  3 x 5 Snatch Deadlift @ 110% w/2 min rest  -Post results under comments    Read more