Friday 190125
POSTED DATE: FRIDAY, JANUARY 25TH 2019
NEWS
FREE FRIEND FRIDAY!
ANY Class...ALL CLASSES on Friday for you to bring your friend(s) to join you for FREE! Show them how far you've come in your health and fitness, how strong and fit you've become and encourage them to take the next step like you did!
CrossFit
WOD: “The-WOD-Who-Must-Not-Be-Named
#1) 5min AMRAP
50 DUs/ 50 DUs or 1min prac/100 Singles
12 Deadlifts (145/105), (125/85), (pick wt)
**1 min Rest**
#2) 5min AMRAP
1/1 TGU (53/35), (40,25), (pick wt)
**1min Rest**
#3) 5min AMRAP
7 Power Cleans (145/105), (125/85), (pick wt)
7 Burpees Over BB
**1min Rest**
#4) 5min AMRAP
Calorie Row
**Score=total # of reps**
#1) 5min AMRAP
50 DUs/ 50 DUs or 1min prac/100 Singles
12 Deadlifts (145/105), (125/85), (pick wt)
**1 min Rest**
#2) 5min AMRAP
1/1 TGU (53/35), (40,25), (pick wt)
**1min Rest**
#3) 5min AMRAP
7 Power Cleans (145/105), (125/85), (pick wt)
7 Burpees Over BB
**1min Rest**
#4) 5min AMRAP
Calorie Row
**Score=total # of reps**
MOFit
WOD: “The-WOD-Who-Must-Not-Be-Named
#1) 5min AMRAP
50 DUs/ 50 DUs or 1min prac/100 Singles
15 KB SDLHP
**1 min Rest**
#2) 5min AMRAP
14 Alt DB Snatch
14 cal Bike
**1min Rest**
#3) 5min AMRAP
7 Power Cleans
7 Burpees Over BB
**1min Rest**
#4) 5min AMRAP
8 Renegade Rows
14 Air Squats
Core Cashout: 4x
10/10 Side V-Ups
15 Deadbugs
#1) 5min AMRAP
50 DUs/ 50 DUs or 1min prac/100 Singles
15 KB SDLHP
**1 min Rest**
#2) 5min AMRAP
14 Alt DB Snatch
14 cal Bike
**1min Rest**
#3) 5min AMRAP
7 Power Cleans
7 Burpees Over BB
**1min Rest**
#4) 5min AMRAP
8 Renegade Rows
14 Air Squats
Core Cashout: 4x
10/10 Side V-Ups
15 Deadbugs
Thursday 190124
POSTED DATE: THURSDAY, JANUARY 24TH 2019
NEWS
This video is 2 yrs old. But this is why we do Friday Night Lights and how it has evolved over the years.
Don't tell yourself all the things you CAN'T do look at all the things you CAN do!
Did you compete last year? Well this is the year you get to see what you are capable of doing that you weren't capable of doing last year!
New to Friday Night Lights? This is the year to see what your body and mind is capable and to set standards for next year.
"Everything you've ever wanted is on the other side of FEAR."
Sign up TODAY only 10 days left for Registration!!!!
CrossFit
Strength: Pause Front Squats – 3 Reps
• 3s pause on 1st and 3rd reps
• 15 mins to build to a heavy set
WOD: “Jane Doe”
Rx
Buy In: 1 length HS Walk (long way on floor)
27-21-15-9 of:
OH Squats (95/65)
Burpees
Cash Out: 1 length HS Walk
Fitness
Buy In: 5 Wall Walks
27-21-15-9 of:
OH Squats (85/55)
Burpees
Cash Out: 5 Wall Walks
Sizzle
Buy In: Bear Crawl Down and Back
21-15-9-6 of:
Front Squats (empty BB or Dowel)
Speed Burpees
Cash Out: Bear Crawl Down and Back
Extra Credit -
Core Cashout: 3x
5 on-the-ground Levers (Controlled Toes to Pole)
10 V-Ups
• 3s pause on 1st and 3rd reps
• 15 mins to build to a heavy set
WOD: “Jane Doe”
Rx
Buy In: 1 length HS Walk (long way on floor)
27-21-15-9 of:
OH Squats (95/65)
Burpees
Cash Out: 1 length HS Walk
Fitness
Buy In: 5 Wall Walks
27-21-15-9 of:
OH Squats (85/55)
Burpees
Cash Out: 5 Wall Walks
Sizzle
Buy In: Bear Crawl Down and Back
21-15-9-6 of:
Front Squats (empty BB or Dowel)
Speed Burpees
Cash Out: Bear Crawl Down and Back
Extra Credit -
Core Cashout: 3x
5 on-the-ground Levers (Controlled Toes to Pole)
10 V-Ups
MOFit
Warmup:
4x
10/10 Mini Band Lateral Walks
10/10 Mini Band Fire Hydrants
10 Banded Squats (at quads)
Strength:
4rds or 10mins
1) 5 BB Back Squats
2) 1 Arm Farmer Carry Down Rt, Back Lt
3) 15 Glute Bridges(can add a band and put feet on a box if you want more resistance)
WOD: Circuits!
4rds – 40s work, 20s rest/rotate
1) Banded Tricep Extension
2) BB Bicep Curls
3) Slamball Burpees
4) Box Jumps/Step Ups
5) Turkish Situps
4x
10/10 Mini Band Lateral Walks
10/10 Mini Band Fire Hydrants
10 Banded Squats (at quads)
Strength:
4rds or 10mins
1) 5 BB Back Squats
2) 1 Arm Farmer Carry Down Rt, Back Lt
3) 15 Glute Bridges(can add a band and put feet on a box if you want more resistance)
WOD: Circuits!
4rds – 40s work, 20s rest/rotate
1) Banded Tricep Extension
2) BB Bicep Curls
3) Slamball Burpees
4) Box Jumps/Step Ups
5) Turkish Situps
Wednesday 190123
POSTED DATE: WEDNESDAY, JANUARY 23RD 2019
NEWS
Meet Denni Backstrom, a women of many talents and Momentums #wcw!
1). What brought you to Momentum and when was that?
Jen Thyssen made me do it! Seriously, Jen and I have been workout partners for many years but when she suggested I join her at Momentum for a boot camp.....I was DEFINITELY NOT GONNA DO IT!!! Finally she talked me into it (I think she paid for it too). I loved it after the first class! We joined after the bootcamp and have been members since October 2015.
2) What takes up too much of your time?
I guess most of my time is spent working, after all, I have at least 3 jobs! I work in the ER at Mayo one day a week, I do sales and marketing as well as bookkeeping for TRAC Solutions (I own this with my hubby). We are also part owners in a similar company in Dubuque, Iowa. AND I sell real estate for fun at Century 21!
3) If you didn't have to sleep, what would you do with the extra time?
Sad to say, I would probably work.....Or I would have a greenhouse, I love to grow things. One day I will have a greenhouse, maybe when Medicinal Marijuana is legal. Stay Tuned!!
4) What are some little things that make your day better?
Babies, donuts and beer.....not necessarily in that order. Oh and my family!! (ha)
5) What is something that your MO family (not the ER family) may not know about you?
I drove a school bus for many years......YEP, Denni the bus driver......
6).Future fitness goals?
Well, I would have said a strict pull up but that just happened today!!!
I have really enjoyed competing and want to do it again soon!
Maybe a muscle up in the next 3 years! I know....LOFTY!
6. MO woman crush?
My friend Jen Thyssen would be one, she is amazing. She has come so far and always encourages me to be better and stronger. Without her I wouldn't be where I am today with my fitness! Oh and Denelle, Amanda, Sarah, Diane, Libby, Ali, Addie, Sara, Carrie, Rachel, Jackie, Dawn, Doni......I LOVE all of you for helping me and encouraging me to be the best ME I can be!
1). What brought you to Momentum and when was that?
Jen Thyssen made me do it! Seriously, Jen and I have been workout partners for many years but when she suggested I join her at Momentum for a boot camp.....I was DEFINITELY NOT GONNA DO IT!!! Finally she talked me into it (I think she paid for it too). I loved it after the first class! We joined after the bootcamp and have been members since October 2015.
2) What takes up too much of your time?
I guess most of my time is spent working, after all, I have at least 3 jobs! I work in the ER at Mayo one day a week, I do sales and marketing as well as bookkeeping for TRAC Solutions (I own this with my hubby). We are also part owners in a similar company in Dubuque, Iowa. AND I sell real estate for fun at Century 21!
3) If you didn't have to sleep, what would you do with the extra time?
Sad to say, I would probably work.....Or I would have a greenhouse, I love to grow things. One day I will have a greenhouse, maybe when Medicinal Marijuana is legal. Stay Tuned!!
4) What are some little things that make your day better?
Babies, donuts and beer.....not necessarily in that order. Oh and my family!! (ha)
5) What is something that your MO family (not the ER family) may not know about you?
I drove a school bus for many years......YEP, Denni the bus driver......
6).Future fitness goals?
Well, I would have said a strict pull up but that just happened today!!!
I have really enjoyed competing and want to do it again soon!
Maybe a muscle up in the next 3 years! I know....LOFTY!
6. MO woman crush?
My friend Jen Thyssen would be one, she is amazing. She has come so far and always encourages me to be better and stronger. Without her I wouldn't be where I am today with my fitness! Oh and Denelle, Amanda, Sarah, Diane, Libby, Ali, Addie, Sara, Carrie, Rachel, Jackie, Dawn, Doni......I LOVE all of you for helping me and encouraging me to be the best ME I can be!
CrossFit
Performance Care/Skill:
20min - EMOM
1) 10 Toes to Rings (Rx)/10 T2Shoulders on Rings (Fitness)/10 HKR on Rings (Sizzle)
2) 10/10 1-arm Russian KB Swing (get heavy)
3) 40s Ring Plank
4) 10/10 1-arm KB Thruster (get heavy)
5) Rest minute
WOD: “ANNIE”
(10min cap)
Rx
50-40-30-20-10
DU’s
Abmat Situps
Fitness
100-80-60-40-20 – Single Unders
50-40-30-20-10 - Abmat Situps
Sizzle
100-80-60-40-20 – Single Unders
25-20-15-10-5 – Abmat Situps or Crunches
Cooldown:
1min Flossing per leg
1min Forearm Stretching
20min - EMOM
1) 10 Toes to Rings (Rx)/10 T2Shoulders on Rings (Fitness)/10 HKR on Rings (Sizzle)
2) 10/10 1-arm Russian KB Swing (get heavy)
3) 40s Ring Plank
4) 10/10 1-arm KB Thruster (get heavy)
5) Rest minute
WOD: “ANNIE”
(10min cap)
Rx
50-40-30-20-10
DU’s
Abmat Situps
Fitness
100-80-60-40-20 – Single Unders
50-40-30-20-10 - Abmat Situps
Sizzle
100-80-60-40-20 – Single Unders
25-20-15-10-5 – Abmat Situps or Crunches
Cooldown:
1min Flossing per leg
1min Forearm Stretching
MOFit
Warmup: 3x
10 Scapular Pullups
5 Beat Swings
20s plank
Performance Care/Skill:
20min EMOM
1) 10 T2B/T2Shoulders/HKR
2) 10/10 1-arm Russian KB Swing (get heavy)
3) 40s Ring Plank
4) 10/10 1-arm KB Thruster (get heavy)
5) Rest minute
WOD: “ANNIE”
(10min cap)
Rx
50-40-30-20-10
DU’s
Abmat Situps
Fitness
100-80-60-40-20 – Single Unders
50-40-30-20-10 - Abmat Situps
Cooldown:
30s per leg calf stretch
5 Primal Pass Throughs
10 Scapular Pullups
5 Beat Swings
20s plank
Performance Care/Skill:
20min EMOM
1) 10 T2B/T2Shoulders/HKR
2) 10/10 1-arm Russian KB Swing (get heavy)
3) 40s Ring Plank
4) 10/10 1-arm KB Thruster (get heavy)
5) Rest minute
WOD: “ANNIE”
(10min cap)
Rx
50-40-30-20-10
DU’s
Abmat Situps
Fitness
100-80-60-40-20 – Single Unders
50-40-30-20-10 - Abmat Situps
Cooldown:
30s per leg calf stretch
5 Primal Pass Throughs
Tuesday 190122
POSTED DATE: TUESDAY, JANUARY 22ND 2019
NEWS
We do it for the Kids.... and the free t-shirt!!
Sign up for Friday Night Lights is officially open!!!!
Hurry though you only have until Friday, February 1st to claim your spot!!!!!
We already have 10 people signed up! Only 60 spots remaining!!
Click on the link below to claim your spot or sign up at the front desk!
CrossFit
Strength: 4x
(15mins)
Rx
1) 3 Strict Weighted Pullups or C2B(build if possible)
2) 15 Hollow Rocks
3) 10/10 1-arm Bent Over Row
Fitness
1) 3 Strict Pullups or C2B
2) 15 Hollow Rocks
3) 10/10 1-arm Bent Over Row
Sizzle
1) 3 BB or Banded Strict Pullups
2) 15 Hollow Rocks
3) 10/10 1-arm Bent Over Row
WOD : “No Name”
20min AMRAP
Rx / Fitness (if you don’t meet the wallball target requirement)
400m Row
30/20 cal Bike
15 Wallballs (20/14)
Sizzle
400m Row
30/20 cal Bike
15 Wallballs (14/10)
Cooldown:
30s Peck Stretch – per side
1min Lat Stretch on wall
(15mins)
Rx
1) 3 Strict Weighted Pullups or C2B(build if possible)
2) 15 Hollow Rocks
3) 10/10 1-arm Bent Over Row
Fitness
1) 3 Strict Pullups or C2B
2) 15 Hollow Rocks
3) 10/10 1-arm Bent Over Row
Sizzle
1) 3 BB or Banded Strict Pullups
2) 15 Hollow Rocks
3) 10/10 1-arm Bent Over Row
WOD : “No Name”
20min AMRAP
Rx / Fitness (if you don’t meet the wallball target requirement)
400m Row
30/20 cal Bike
15 Wallballs (20/14)
Sizzle
400m Row
30/20 cal Bike
15 Wallballs (14/10)
Cooldown:
30s Peck Stretch – per side
1min Lat Stretch on wall
MOFit
Strength:
3-4 rds of or 15mins
1) 5 BB or Banded Strict Pullups
2) 30s Hollow Hold
3) 10/10 DB Bent Over Row
4) 15/15 Pallof Press
WOD: 20min AMRAP
400m Row
30/20 cal Bike
15 Wallballs (20/14)
*Every 4mins complete 50 Mnt Climbers*
3-4 rds of or 15mins
1) 5 BB or Banded Strict Pullups
2) 30s Hollow Hold
3) 10/10 DB Bent Over Row
4) 15/15 Pallof Press
WOD: 20min AMRAP
400m Row
30/20 cal Bike
15 Wallballs (20/14)
*Every 4mins complete 50 Mnt Climbers*
Monday 190121
POSTED DATE: MONDAY, JANUARY 21ST 2019
NEWS
[????FREE SHOES ????]
Remember - 2 more! FREE FRIEND FRIDAYS! Each and Every Friday during the month of January you can bring a friend to any class and their class is FREE. By bringing in your friend you will get your name entered into a drawing for a pair of CrossFit shoes of your choice!
So, click on the link below and tag away ????????
https://www.facebook.com/
Remember - 2 more! FREE FRIEND FRIDAYS! Each and Every Friday during the month of January you can bring a friend to any class and their class is FREE. By bringing in your friend you will get your name entered into a drawing for a pair of CrossFit shoes of your choice!
So, click on the link below and tag away ????????
https://www.facebook.com/
CrossFit
Strength: 15mins – 1 RM Clean & Jerk
• 5 reps@60%
• 3 reps@70%
• 2 reps@80%
• Then switch to 1’s for the remainder of the time and find a 1 RM Clean and Jerk
WOD:
(12min cap)
Rx
40/30 Calorie Row
30 Strict Press (45/35)
30/20 Calorie Row
20 Strict Press (75/55)
20/10 Calorie Row
10 Strict Press (95/75)
Fitness
40/30 Calorie Row
30 Strict Press (35/22)
30/20 Calorie Row
20 Strict Press (55/32)
20/10 Calorie Row
10 Strict Press (75/55)
Sizzle
30/20 Calorie Row
30 Strict Press (35/22)
20/10 Calorie Row
20 Strict Press
10/5 Calorie Row
10 Strict Press
Cooldown:
5 Child’s Pose to Cobra
• 5 reps@60%
• 3 reps@70%
• 2 reps@80%
• Then switch to 1’s for the remainder of the time and find a 1 RM Clean and Jerk
WOD:
(12min cap)
Rx
40/30 Calorie Row
30 Strict Press (45/35)
30/20 Calorie Row
20 Strict Press (75/55)
20/10 Calorie Row
10 Strict Press (95/75)
Fitness
40/30 Calorie Row
30 Strict Press (35/22)
30/20 Calorie Row
20 Strict Press (55/32)
20/10 Calorie Row
10 Strict Press (75/55)
Sizzle
30/20 Calorie Row
30 Strict Press (35/22)
20/10 Calorie Row
20 Strict Press
10/5 Calorie Row
10 Strict Press
Cooldown:
5 Child’s Pose to Cobra
MOFit
Strength: Barbell Complex - 10 min EMOM
5 DB or BB Deadlifts
5 DB or BB Cleans
5 DB or BB S2OH
WOD:
30-20-10 reps of
Push Press
Front Rack Lunges
Cal Ski
5 DB or BB Deadlifts
5 DB or BB Cleans
5 DB or BB S2OH
WOD:
30-20-10 reps of
Push Press
Front Rack Lunges
Cal Ski