Call Us: (507) 206.4611

Monday 07292013

25
Jul

Monday 07292013

Announcements:

-The new CFP location is close to complete which means MORE space is soon to come! With more space, comes the opportunity to begin growing our community once again. We encourage you to begin inviting friends, family and anyone else to join the fun. For those interested, call [ 507-884-9370 ] or email [ [email protected] ] to set-up a free intro session.

Alex

Alex

Fitness

A.  10 Min Skill AMRAP

1 x Power Snatch (Pos 3)

1 x Power Snatch (Pos 1) 

1 x Snatch Balance

1 x OHS

B.  10 Min AMRAP 

30 x Double-unders (3:1) 

15 x Russian Swings 

Performance 

A.  Every 75 Secs for 8 Sets 

1 x Power Snatch 

1 x OHS 

1 x Snatch Balance 

B.  10 Min AMRAP 

30 x Double-unders 

15 x Snatches @ 75lb/55lb 

Sport 

Level 2 

A.  3 Rounds NFT 

5 x Scaled Muscle-ups 

5 x Strict Close Grip Pull-ups 

5 x Strict Dips 

5 x Strict Wide Grip Pull-ups 

5 x Strict Dips 

Level 1 

A.  EMOM – 6 Mins 

5/3 x Muscle-ups 

B.  10 Min AMRAP 

30 x Double-unders 

15 x Snatches @ 75lb/55lb 

Optional Accessory 

A1.  GHR – 3 x 15 

A2.  GHD – Sit-ups – 3 x 15 

A3.  Banded Pull Aparts – 3 x ME 

-Post results under comments  

15 Responses

  1. Megan R

    A) performance @ 55lbs
    B) performance RX YO! WOOOHOOO! 2+30+3. now i have no excuse to not do DU…

  2. Alexi

    A. Performance, started at 95, kept adding weight. Ended up at 125 I think.
    B. 4 + 90 SU + 3 Snatches.

  3. Sara Jech

    A. 2 @ 75lb, 6 @ 80lbs
    B. 3 + 30 DUs + 10 Snatches @ 55lbs
    Getting better at those DUs everyday 🙂 Hit 22 in a row tonight!!!!

  4. Crysta P

    A. Performance @35lbs
    B. @ 35lb 3 + 90 SU’s
    Super nervous about the # of snatch reps but the shoulder felt and still feels good. I can add some weight back on!

  5. Paul Bye

    Performance
    A. @95# – fell backwards on a couple of the snatch balances, apparently not so balanced
    B. 4+91 with singles, 75#

  6. Susan kian

    2 full days of HEAVY lifting moving my parents in MPLS. Longest workout ever…..i feel like a Crossfit workout would be a rest day.

  7. Rach

    performance
    A: 3×75, 3x 85, 2×90
    B: 5+30 rx.
    that was way more taxing then I thought it woulda been… wow!

  8. Cory L

    A. 65lbs
    B. 6+44 Fitness.

    Elected to do fitness to go easy on hip flexion. Currently my back is feeling better than it has for the past four days, including the minutes leading up to the workout!

  9. Steve Vinz

    Performance
    A. 2 X 75lbs, 6 X 95 lbs,
    B. 3+90+5 @ 75lbs….first round did DU’s, then back to singles.

    Gotta keep working on those DU’s!