Workout of the Day

• Deadlift
• Burpees
• Box Jumps

Comment (1)

• Deadlift

then

• DB Snatch
• Run

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• Deadlift

then

• Box Jumps
• Wallball

Comment (8)

3 Rounds of:

• Deadlift

then AMRAP in 10 of:

• Pull-ups
• Box Jumps
• Run

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Deadlift

then

• DB Power Snatch
• DB Goblet Squat

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Deadlift 3, 2, 1, 1, 1

then

3 x 500m Row

IMPORTANT NOTE: Remember our NEW class schedule goes into effect today, August 2nd. All evening classes start 15 minutes later. Also, don't forget our new classes at 4:15 on Tuesday/Thursdays.

CLICK HERE to see our updated schedule.

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Jared demonstating a very nice Split Jerk. Great progess this weekend Jared!

What an amazing Saturday it was for us at the Box as we kicked off our CrossFit MSP Weightlifting Seminar Series featuring Coaches Brian Derwin and Michael Pilhofer. This weekend was our Weightlifting 101 Seminar, first in a series of two, designed for athletes with little to no Weightlifting experience looking to build a SOLID knowledge base for the Snatch and Clean & Jerk. AMAZING progress was made by all participants as the day progressed. One of the features of our seminars is experiencing true and appropriate training loads throughout the day as part of the learning process. As one participant commented, "I'm glad I attended. This seminar is no joke! I learned so much today...it was an amazing day."

I think I can speak for all Seminar participants when I say that it was a kick a$$ weekend of learning and fun. I hope that all of you who joined us at the Seminar will put your new found knowledge to good use by putting it to practice, practice, and more practice. As we indicated this weekend, make sure you have knowledgeable "eyes" on you when you are doing these lifts. It will help a great deal with your progress.

Mark your calendars for our upcoming Weightlifting 102 Seminar, which is the companion seminar, designed for the Experienced Novice to Intermediate lifter looking to take their skills to the next level. We hope to see you all in September!

Click HERE for more information and registration information on our Weightlifting 102 Seminar.

Comment (1)

Deadlift

then

For Time:

• 400m Run
• 20x Pull-Ups
• 30x Box Jumps
• 40x Sit-ups
• 50x Squats

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3 Rounds of:

• Deadlift
• Push-ups

then

• Run Intervals

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Yes, we just used this picture of Jared a couple of weeks ago...and yes, we are using it again because we liked it. We wanted to take a moment to let you know about Jared's amazing job this past weekend at the CrossFit Endurance (CFE) certification, held at CrossFit MSP. Jared has always enjoyed the endurance side of fitness (having several marathons already under his belt), so as soon as he found out we were hosting the CFE Cert, I think he was one of the first to sign up, along with Van and I. Working along side him this weekend was a blast! It's always inspiring to see someone willing to invest in themselves to further their education for something they are passionate about.

The weekend opened and closed with a video review of our running technique. Let's just say, what an eye opener it was to view yourself running. The "before" and "after" of Jared's running from the weekend was nothing short of AMAZING. Who knew there was so much skills involved to running properly???...more on that to come.

All of us attending the Cert this past weekend are very excited to be able to bring what we learned to the CFMSP community...soon. In the meantime, next time you see Jared, ask him about the weekend...but be prepared to be put through some running drills, he's got the eye.

Comment (5)

Deadlift 1 x 5

then (10, 9, 8...3, 2, 1) of:

• DB Power Snatch
• Sit-Ups

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Deadlift - Work to a Heavy 1x5 (but not 5rm)

then

3 Rounds of:

• 5x Deadlift
• 25x Box Jumps
• 400m Run
• rest

Comment (2)