December Challenge is Scavenger Hunt. One circle per day(number of lunges). Cross out the circle when complete. This challenge can be done anywhere. Complete every circle on the sheet! Any questions let us know. Free Challenge for anyone! Those that complete will earn a challenge badge! Here is the PDF! Scavenger Hunt Last Months Challenge:...Read More
November Challenge is Lunges! One circle per day(number of lunges). Cross out the circle when complete. This challenge can be done anywhere. Complete every circle on the sheet! Any questions let us know. Free Challenge for anyone! Those that complete will earn a challenge badge! Here is the sheet for this challenge: Lunges! Last Months...Read More
Originally CrossFit programming looked like this: Monday: Fran: 21, 15, 9, of Thrusters and Pull-ups. Tuesday: Deadlift 1,1,1,1,1,1,1s Wednesday: 2k row for time Thursday: Rest Friday: Annie: 50,40,30,20,10 of Doubleunders and sit ups. Saturday: Accumulate 100 feet of rope climbs Sunday: 3 rounds of 10 snatch, 100m sprint, and 20 push-ups. Monday Rest. That was...Read More
June Challenge is Tire Flip! One circle per day(Flip based). Cross out the circle when complete. This challenge can be done anywhere that there is a tire! All scaling options are fine. Do work! Any questions let us know. Here is the sheet for this challenge: Tire Flips download Tire Flip: Video Last Months Challenge...Read More
Volume Intensity and Consistency. The case for volume. Do you have to take a day off after your typical training session? Sore? Volume sometimes gets a bad rap. For good reason. But if you are smart about your volume, you can get your results faster. Having hard days with high stress on your body, and...Read More
I posted this article in the CrossFitters in Rochester MN group. I wanted to go a little more into detail. A blog post is the best place for that. Join the group! CrossFitters IN Roch! Here is the article in case you missed it. Push-up test article Main quote with what they did and what...Read More
Part A is for Strength. But why? 1. Longevity and functional longevity. Strength is a dominant predictor of longevity. Not only in age but also in functioning into old age. “The embers of disability begin smoldering long before you’re handed a walker.“ Lifestyle choices made in midlife can have a major impact on your functional...Read More
I grew up in a small town. Very small. I shared a community of 300 people until the age of 14. Yes- 300 in the entire town. Growing up in that environment was difficult, especially for an overweight nerdy kid who tried way too hard to belong. My family was large and very supportive. I...Read More
Let’s talk about the F in CFP. Your fitness is the most important thing in your life. It is more important than your job. It is more important than your family. Most people find that line of thinking shocking. Until they think about it. Without your health, which in our definition is fitness. You can...Read More
Super Dad, Super Husband, Super Member! Read on to get to know Joel Granberg! What do you do for a living? I own a business called Garage Force of Rochester. Prior to Garage Force, I owned CherryBerry on 2nd Street. What’s your favorite thing to do outside of the gym? Hanging out with my family...Read More
