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  • Grab your gym buddy and let's get after these workouts!

    Grab your gym buddy and let's get after these workouts!

    June 17-21st: Monday
    “CrossFit Total” Back Squat 1 rep Shoulder Press 1 rep Deadlift 1 rep Only include the heaviest 1 rep lifts, do not include sets prior. Tuesday
    3 rounds for time of: 7 Strict Muscle-ups 50 Air Squats Row, 1000 m Wednesday
    For time (30min cap): Hands tand walk 500 feet *every time you fall or come down, complete either: A) 20 leg lifts from parallettes over a target height or, B) 15 sec l-sit hold (feet above height of the hands) *Minus 10 sec from your overall time for each obstacle you bypass -then- “Yeti Ball,” 12 mins ....

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  • Which workout are you looking forward to the most this week?

    Which workout are you looking forward to the most this week?

    June 10-14th: Monday
    Choose one or the other: Run 5km for time Row 5km for time Tuesday
    Deadlift 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets. Wednesday
    3 rounds for time: Row, 1000 m 5 rounds of Cindy: 5 Pull-ups 10 Push-ups 15 Air Squats Thursday
    5 rounds for time of: Handstand Hold, 1 min 21 Toes-to-bars Friday
    5 rounds for time of: 21 Back Squats, 135/95 lbs 1 Legless Rope Climb, 15 ft ....

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  • Workouts for June 3-7th, there's something for everyone!

    Workouts for June 3-7th, there's something for everyone!


    Remember , even if there's something you don't think you can do, that's what the coaches are here for. We're going to make sure everyone is individually challenged in a way that is appropriate for experience and ability level! :)
    Monday

    3 rounds for time of: 7 Dumbbell Bench Press, pick load 5 Strict L Pull-ups -then- Row 1000 m This is an all-out effort for time, immediately after the 3 rounds Tuesday
    Clean & Jerk 1-1-1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets. Wednesday
    “Fight Gone Bad” 3 rounds, 1 min per station, of: Wall ....

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  • June's Member of the Month is Selena!

    June's Member of the Month is Selena!

    I think each month I could write an article about a dozen members for Member of the Month! How lucky are we that we have so many amazing people here at the gym J The June Member of the Month is Selena! Like Jasmine’s Member of the Month article, this one is a little bittersweet too. Selena is pursuing a PhD in Communications at the University of Minnesota. This will be super exciting for her as she continues to excel and move towards her goals outside the gym. Selena has made steady progress in the gym, showing great patience with the process and her body. She’s one of the most coachable people in the gym, pays close attention to whoever is coaching and ....

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  • Workouts that will make your week better!

    Workouts that will make your week better!

    Monday
    *Modified class schedule, we will ONLY have one class starting at 9am and have a BBQ after. “Murph” Run 1mi 100 pull-ups 200 pushups 300 air squats Run 1mi *Wear a 20/14lb vest if you have one *Partition the pullups, pushups, and air squats as needed, start and finish with a full mile *It may or may not be appropriate for you to wear a weight vest for this workout, I’ll help you figure out if you should. The gym has a few sets we can use. A portion of the official Medal of Honor citation: Lt. (SEAL) Michael Murphy: For actions during Operation Red Wings on Jun. 28, 2005
    On June 28, 2005, deep behind enemy ....

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  • #MoveMoreLiveMore with this weeks workouts, May 20-24th

    #MoveMoreLiveMore with this weeks workouts, May 20-24th

    Monday
    Establish 1 rep max bench press Establish max rep strict pullup For time: 50 Cal assault bike, Tuesday
    For time: Row 2k Wednesday
    Establish 1 rep max squat Then, cool down jog 2miles 70% or less, 10min minimum foam roll Thursday
    Cindy, Strict! Complete as many rounds as possible in 20 mins of: 5 Strict Pull-ups 10 Push-ups 15 Air Squats Friday
    Establish 1 rep max deadlift Then, YETI BALL ....

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  • Workouts to #WintheWeek May 13-17th

    Workouts to #WintheWeek May 13-17th

    Monday
    Wendler Bench Press: Week 4 Bench Press 1x5 at 40% 1RM Bench Press 1x5 at 50% 1RM Bench Press 1x5 at 60% 1RM Then, 5 rounds of continuous movement of: 2 Legless Rope Climbs, 15 ft 20 AbMat Sit-ups ***Not for time Tuesday
    For time: Run 1mile Row 1000m Run 1mile Row 1000m Wednesday
    Wendler Back Squat: Week 4 Back Squat 1x5 at 40% 1RM Back Squat 1x5 at 50% 1RM Back Squat 1x5 at 60% 1RM Then, For time: 50 Strict Pull-ups 100 Push-ups 150 Air Squats Thursday
    Three rounds for time: Assault bike 50/35cal 50 Abmat situp Run 400m Friday
    Wendler ....

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  • Superhero-building workouts, May 6-10th

    Superhero-building workouts, May 6-10th

    Monday
    Wendler Bench Press: Week 3 Bench Press 1x5 at 75% 1RM Bench Press 1x3 at 85% 1RM Bench Press 1x1+ at 95% 1RM Then, As many reps as possible in 12 mins of: 1 Strict Pull-up + 2 Push-ups + 3 Air Squats 2 Strict Pull-ups + 4 Push-ups + 6 Air Squats 3 Strict Pull-ups + 6 Push-ups + 9 Air Squats ... Continue increasing Strict Pull-up reps by 1, Push-up reps by 2 and Air Squat reps by 3 each round until time is complete. Log total reps completed of each movement. Start at a higher round if you think it will allow you to complete more reps in the 12 mins— for example: 5-10-15, then 6-12-18, then 7-14-21, ....

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  • Everything you need to know about the Black-footed Ferret and May's Member of the Month

    Everything you need to know about the Black-footed Ferret and May's Member of the Month

    Congrats to the always happy and chipper Jasmine for being May’s member of the month! I wanted to recognize her before she moves to Detroit in June, which is both happy and sad, happy because she’s called to go and excited about it, sad because we will all miss her. I’m not sure I know anyone that smiles and laughs as much as Jasmine, or Jaz as many call her. It always seems to be a grand event when she enters the gym and she’s usually followed by a wake of laughter and smiles. Jaz, brings a contagious positivity with her wherever she goes, and I appreciate that fact, making classes so much fun. Sass and Class. Not to be left out, I have to comment ....

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  • Yeti News - Memorial Day "Murph" and other events!

    Yeti News - Memorial Day "Murph" and other events!

    Hey everyone, Couple things for May! Quick thanks for everyone that brought their friends in for our Bring a Friend week. As you all know it can be scary to go in somewhere and not know anyone in a group class like CrossFit. I hope your friends enjoyed it and a couple have signed on to join in the fun on a regular basis! I appreciate you all being so welcoming to new people on a regular basis. Remember the deadline to order you Memorial Day “Murph” shirts is may 10 th ! Cost is $25 for a shirt or tank. The options are ladies-fit tank, unisex tank, or unisex t-shirt (yes I’m working on hoodies next…). What is Memorial Day ....

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