General Physical Preparedness

Physically prepared for everything!

“Bike 42 miles along Trail Ridge Road summitting at 12,230 feet elevation, then push-press bicycle at best view for photo op!!

Having a blast in Colorado!”

See you soon
Mindy

Revolution Ladies Night!!

Who: Revolution Women (sorry guys find your own night)
What: A night to get together and celebrate being awesome
When: Saturday July 3rd
Time: 6:30-11:00pm
Where: Bridget’s deck in South Minneapolis
Contact: Bridget McGinnis email: bfmcginnis@comcast.net

6-30-10 WOD

Deadlift
3-3-3-1-1-1

THEN

3×5
Weighted Push-Ups

6-29-10 WOD

Muscle-up skill work

THEN

Run
2x400m
4x200m
3 minute rest between each

FUNDAMENTALS – CrossFit Elements Refresher

Every once in a while we all need to get back to the basics. The foundation. We tend to get caught up on the flavor of the day and forget how important the simple things are.

CrossFitMN has always put a very high priority on the technical aspects of CrossFit. Your trainers are constantly learning and tweaking their own techniques to pass along the knowledge to all of you. It is our priority to provide the highest possible level CrossFit instruction anywhere.

We have decided that now is a great time for all of us to get back to our roots. Refresh ourselves with the basics. Clean up all of the simple exercises that make CrossFit great.

We have decided to extend an “Elements Refresher” package to all existing CrossFit Minnesota athletes. You are all now invited to attend any of the three 1 hour small group sessions with one of our trainers to refresh yourself with the foundation of CrossFit.

Once you sign up you may attend any of the CrossFit Elements classes.

WHAT: CrossFit Elements Refresher
WHEN:: Every Monday and Wednesday @ 7:30pm (Special runs from July 1-Sep 1, 2010)
WHO:: CrossFit Minnesota Trainers Darcy Franklin and Ryan McDowell
COST: $100 Total. This includes all three Elements sessions

Stop by the front desk or talk to any of your trainers if you are interested in taking advantage of this great way to clean up your basics!

6-28-10 WOD

3-3-3-1-1-1
Front Squat

THEN

20 Dumbbell Snatch (25% of BW)
15 Clapping Pus-Ups
16 DB Snatch
12 Clapping Push-Ups
10 DB Snatch
9 Clapping Push-Ups

6-26-10 WOD

50 Double Unders

5rds
7 Handstand Push-Ups
7 Cleans (155/105 scale to 65% 1RM)

50 Double Unders

6-25-10 WOD

“Team Challenge”

400m
40 Push-Ups
20 Burpees
400m
50 Sit-Ups
20 Burpees
400m
60 Box Jumps
20 Burpees
400m
70 Wall Ball
20 Burpees
400m

06-24-10 WOD

15-12-9-6-3
Push press (135/85)
Burpees

6-23-10 WOD

8rds

3 Power Snatch (115/75)
10 Chest to Bar Pull-Ups
150m Sprint

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