Britt moves up!

After a tough first workout, Britt Ringstrom is currently at 10th place in the 2012 Crossfit Games North Central Regional!

Click here to keep track of Britt!

Saturday’s WOD:

All:  in8 Min 1RM Snatch (Beg-4×3)

Adv:

1 ¼ Front Squat-3×5 @75%

 

Int:

Front Squat- 3×5 @75%

 

Beg:

Front Squat 3×5

 

5 rounds for time of:

5 Sandbag Clean & Press, 80/50

7 Russian KB Swings 70/53

150 meter run

Our Regional Girl!

Britt Ringstrom & Adam Sullivan at CF Games North Central Regional

WOD for Friday, 5/18/2012

400m Run x 3 (rest 2-3 minutes btw sprints)

Then Rest 10 minutes

AMRAP in 7 Minutes:

7 Hang Power Snatch (115/73)

7 High Box Jump (24”/20”)

Rest Day

What a great day to enjoy the summer-like weather here in Minneapolis!

Whether it is a recovery day or a rugby day(!), get outside and do something Fun!

@Full Strength WOD

Adv:  Snatch 5×2 @80%

Snatch Pulls – 3×3 @105%
Int:  Snatch 5×2 @80%

Snatch Pulls – 3×2 @90%

Beg:  Snatch 7×3

3 Rounds of:

10 HSPU

12 Front Squats, 60%

15 Lateral cone hops

Tuesday 5/15/2012

Sprint 50 Yds

Rest 30 seconds

Repeat 10x
Complete 6 rounds for time of:

9 Pull Ups

25 Double-unders

Metropolis Wins!

Metropolis Rugby Club advances to the  Men’s Div. 1 National Semi-Finals!

On to Glendale, CO!

With victories this weekend over Potomac Athletic Club and Mystic River(Boston), Metropolis punched their tickets to USA Rugby’s Championship weekend June 2-3 in Glendale, CO.

Congratulations to Head Coach Nate Osborne and all the boys for securing Metropolis’ first D1 Final Four!  Well Done!

WOD for 5/14/2012

Adv:

Clean& Jerk 5×2 @80%

Back squat – 2×3 @90%, 3×3 @85%

Int:

Clean& Jerk 4×3 @70%

Back squat – 4×2 @85%

Beg:

Clean 3×5

Jerk 3×3

Back Squat 3×3

4 Rounds:

10 DB Snatch (Rd1&3-right;Rd2&4-left, 35/25)

25 Pushups

100yd Sandbag Carry

50-yd Sprint

Some Snatches, some Running outside…

What a beautiful night! These are the nights that make Minnesota great. I hope you enjoyed it and are looking forward to a great weekend ahead.

WOD for Friday 5/11/12

Snatch 5×2 @85%

Back Squat 4×3 @88%

3 Rounds:

15 pullups

400m Run

Rest 60 seconds

**Updated**Announcing Summer Strength Camp 2012

Calling all Rugby players!

Coming this summer:

Maxmead Summer Strength Camp

 

Our 10 week strength camp, designed for College & Incoming HS Juniors & Seniors, will increase your speed, get you stronger, and make you a better athlete.

@Crossfit Minnesota

$329

10:30am-12:00pm

Monday, Wednesday, &Thursday

June 11-August 9**

Sign up Here!

 

Breaking News!

We are proud to announce our @Full Strength Program is expanding to 4 nights a week (+Saturday Mornings)!

Starting Monday, June 4th, there will @Full Strength class Monday – Thursday at 7:30pm, with the Saturday 8:30am class included as well.

Membership options are 2x, 3x, 4x, or unlimited options starting $89 per month.

Click here to sign up for a free trial class!

New Mobility in a Minute!!

Mobility in a Minute is back! For everyone who really has some poor hamstring flexibility holding them down. Today we cover the Active Straight Leg Raise. Try this drill but don’t forget to stretch your Hip Flexors!

This Saturday’s Dynamic Mobility Workshop is filling up But there are still spots available.

We are in Little Canada, MN at The Athlete Lab.

Reverse your spot and Sign up Today!

 

Today’s @Full Strength WOD:

8 rounds of:

100m Sprint

10 Clapping Pushups