Our Gym(box) is an open space with some great tools to improve your fitness, kettlebells, medicine balls, bumper weights and bars, rowers along with some other things. It does not have lots of machines or mirrors. it is simple space. To GROW STRONGER.
I feel like a great description of what I do is.. I am a fitness coach! I LOVE helping other achieve a new level of fitness for them.
Strength, Stamina, Endurance, Flexability, Agility, Power, speed, Cardio.

Or are you stuck and need to just get healthy! It is your journey. Your work.. but if you want help getting there I would love to help take the steps to achieve your goals.

CONTACT ME: norsemenathletics@gmail.com 952-353-7092

Wednesday, May 26, 2010

Wed 5/26/10

WARM UP
stretch and DROM
2 rounds of
10 squats
10 sit ups
10 push ups 
then.. 
800m run
2 min rest
400m run
1 min rest
200m run
30 sec rest
200m run

WOD
"FRAN"
21-15-9
thrusters
pull ups


Monday, May 24, 2010

Monday 5/24/10

CFWC and Evening Class
warm up
2 rounds of
400m row
10 squats

WOD
"Jaime"
30 of each
Back Squats  
135/95#
kettle bells
1.5pood/1pood
body rows
burpees
KTE 

Friday, May 21, 2010

Friday 5/21/10

CFWC
warm up
10 good mornings
10 squats
6 sprints w/ 10 sec rest

WOD
20 burpees
400m row
4 rounds 
CF Evening Class
Warm Up
jump rope 10 min

WOD
200m X8 1min rest
 3-3-3-3-3 Bench press

Monday, May 17, 2010

Monday 4/17/10

CrossFit Class
Warm Up
1 mile run for time
try rings stablizer

WOD 
AMRAP in 20 min
10 K2E
10 Push ups
10 Body Rows

 

Friday, May 14, 2010

Friday 5/14/10

CFWC
warm up
200m jog
20 duckwalks
10 ring push ups
jump rope

WOD
16 K2E
8 weighted good mornings
400m run 
4 rounds for time  




CF ADVANCED
Warm up 
200m jog
75 jump ropes
20 duck walks 
12 ring push ups

WOD
9 Bear Complex

 5 ROUNDS 
increasing weight each round