A.  10 Minutes of Alternating TGU – (Med –  Heavy)  B1. Nate 20 Minute AMRAP  2 x Muscle-ups  4 x HSPU  8 x American Swings @ 2 pood/1.5 pood   or…  B2.   4 x Strict Chin-ups  6 x Thrusters @ 95lb/65lb 8 x American Swings @ 2 pood/1.5 pood  -Post results under comments  ...Read More

A.  15 Minutes of skill work  B.  For 20 Minutes:   On the Odd minute – 10 Pull-ups  On the Even minute – 10 Burpees  C.  100 x Hollow rocks  -Post results under comments  Read More

A.  Take 15 minutes to establish a 5 rep Max Front Squats   B.  Back Squat – 1 x 20 (5 lb increase from the previous week)  C.  10 Minute AMRAP  200M Run  10 x Push Press @ 95lb/65lb  10 x Toes to bar  -Post results under comments  Read More

-We have 4 open spots left for the June 2nd Community workout!  Workout starts at 12 pm – 1:30 pm, reserve your spot by contacting Matt at [email protected]  –Have you been to a kettlebell class yet?   Classes are on Tuesdays and Thursdays at 5:30 pm in the Progression room.  Our kettlebell classes are a...Read More

There will be only 2 classes today at 8am and 9am, Happy Memorial Day!  A.  MURPH  For total time:  1 x Mile Run  100 x Pull-ups  200 x Push-ups  300 x Air Squats  1 x Mile Run  -In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th,...Read More

A.  OHS – 5 x 1 w/60 Sec Rest  B.  Back Squat – 1 x 20 UB (5lb increase) Choose your WOD  C1.  Pheezy  3 Rounds AFAP  5 x Front Squats @ 165lb/110lb  18 x Pull-ups  5 x Deadlifts @ 225lb/155lb  18 x T2B  5 x Push Jerks @ 165lb/110lb  18 x HR push-ups  or ...Read More

A.  Thrusters – 4 x 5 w/90 Sec Rest  B.  In Groups of 3-4 Complete  200M Run (Together)  200 x Pull-ups  200M Run (Together)  200 x Thrusters @ 65lb/45lb  200M Run (Together)   Everyone in your group must be present before moving onto the next movement.   -Post results under comments  Read More

A.  20 Minutes of Muscle up/Pull-up progression and practice B1.  3 x 3-5 MU or 8-10 Pull-ups B2.  3 x 20-30 Double-unders C.  12 Minute AMRAP  10 x Hand release push-ups  20 x Double unders  200M Row  -Post results under comments    Read More

Steve and Cally Vinz [youtube=http://www.youtube.com/watch?v=tuiBalZh0mk&feature=youtu.be] Steve Vinz  1. In general, what is your background? My athletic background is obviously dated….however, I played high school sports (baseball, basketball, and football), college sports (baseball), ran 2 marathons (Grandma’s Marathon and Twin Cities Marathon), ran several 10K’s, and biked a couple of centurions. 2. Age, occupation? 58, Sr....Read More

-The CFP Kettlebell Class starts today at 5:30 pm in the progression room!  RKC instructor Cory Felderman will be teaching basic RKC movements with a combination of body weight movements to create a fun and effective workout for all skill levels.  -Regular CrossFit Class will also be as scheduled at 5:30pm in the Main Room....Read More