BUY-IN: Jump Rope Warm-up #1 WOD: “TESTING” 1:00 Squats 1:00 Push-ups 1:00 Sit-ups 1:00 Row #2 WOD: 5RFT 17 Pull-ups 17 Dips CASH-OUT: 30 Skydivers 30 Hollow Rocks 30 Skydivers

BUY-IN: :30 Drills WOD: “The Bear” – 5RFT 7 Cleans 7 Front Squats 7 Push-Presses 7 Back Squats 7 Back Presses *For Time and Load OR: 4 x 10 RHC 20min AMRAP 15 Wall Ball Shots (20/14) 15 Knee-to-Elbow 15 Slam Balls (20/14) ***Yesterday’s class vs. class competition was great!  I think people really enjoyed

BUY-IN: Foam Roller 30 Strict Pull-ups (60 Ring Rows) WOD: For Each Person In Class: 25 Pull-ups 50 Box Jumps @20″ 75 Burpees 100 Double Unders (400 Single Unders) *Anyone can perform the reps *For every TWO athletes in class you get ONE piece of equipment *Everyone CAN work at the same time *Time is

BUY-IN: 400m Run Ground Work LIFT: 2 – 2 – 2 – 2 – 2 – 2 Deadlift WOD: 100/60 Diamond Push-ups 200 Air Squats *Every time you break or rest you must complete a 200m run.  You can rest in the push-up position only This is nuts.  I love my hometown of Minneapolis. This

This Christmas holiday we will be CLOSED December 24th, 25th and 26th.  Monday the 27th we have EVENING CLASSES ONLY (5:30pm and 6:30pm)!  So, please make your arrangements as needed and let us know if you have any questions.  Classes will resume to the normal schedule on Tuesday, December 28th. We will also be CLOSED

BUY-IN: Plyos in Place Ladders WOD: 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10 Unbroken Thrusters 135/95 Unbroken Knee-to-Elbows 10 Unbroken Double Unders *If any set is broken, then you must repeat the set until you complete it. CASH-OUT: Stretching

BUY-IN: 1:00 Jumping Jack 10 – 1 Scale of Squats/Push-ups 3 x 12 RHC WOD: 4RFT 30 Clapping Push-ups 15 Pull-ups 30 Box Jumps (24″/20″) *At some point you must complete 1 x 500m row.  You must complete your first set before you can start your row. CASH-OUT: Tabata Sit-ups We can only strive to

BUY-IN: Foam Roller Fence Drills Level 2 SKILL: Snatches/OHSQ (20min) Level 1 SKILL: 4 x 10 Inverted Row (rest :60) 1000m Row — Males <4:00  &  Females <4:30, perform 25 Burpees 4 x 10 KB Deadlift (rest :60) WOD: 12min AMRAP 6 WBS+ (20/14) 20 Double Unders CASH-OUT: Stretch 100 Hollow Rocks

When I first opened back in April of this year, I didn’t know what to expect in regards to how the box would do.  I thought about it everyday.  What would make someone want to come here and pay to workout with me.  So, I started the very first class the exact same way I

BUY-IN: 400m Run Ring Jumps Stretch WOD: “Helen” – 3RFT (15min) 400m Run 21 KB Swings (24/16kg) 12 Pull-ups CASH-OUT: 10min AMRAP 200m KB Carry 10 KB Box Jumps @ 20″ *OPT, a CrossFit legend doing Helen in less than 7min.  This is quite an accomplishment. [youtube=http://www.youtube.com/watch?v=T5gL9IIzbsY]