Reminder: Labor Day Class Schedule

We are having an abbreviated class schedule Labor Day Weekend.

Saturday Sept 5: 9:30am Combined CrossFit Lite and CrossFit All Levels

Monday Sept 7: 9:30am CrossFit All Levels ONLY

CrossFit

Warm-Up: 3:00 DU practice, 10 Egyptians, 10 reverse lunges w/twist, 20 butterflys

AMRAP 16:00:

  • 6 KB Snatches L arm

  • 10 Goblet hold reverse lunges

  • 6 KB Snatches R arm

  • 10 Goblet Squats

Cool-Down: Pigeon, couch, arms across, up/down dog w/dolphin

Endurance

Training for the Twin Cities Marathon!

Do CrossFit or Off

CrossFitSlipstreamKettlebells

CrossFit Slipstream is a CrossFit gym in St Paul MN with a year-round endurance program.

Reminder: Labor Day Class Schedule

We are having an abbreviated class schedule Labor Day Weekend.

Saturday Sept 5: 9:30am Combined CrossFit Lite and CrossFit All Levels

Monday Sept 7: 9:30am CrossFit All Levels ONLY

CrossFit

Warm-Up: Row 500m PVC work, Burgener (snatch)

20 minutes to find Snatch 1RM

EMOM *9:00

  • 2 Snatches@~75% 1RM

  • 20 DU

Cool-Down: Band: ankles, hip front & back, child’s pose; barbell calf smash

Endurance

Training for the Twin Cities Marathon!

AM: Do CrossFit or Easy Mobility/Yoga

PM: 30 min drills, Tabata sprints

CrossFitSlipstreamSnatch

CrossFit Slipstream is a CrossFit gym in St Paul MN with a year-round endurance program.

Reminder: Labor Day Class Schedule

We are having an abbreviated class schedule Labor Day Weekend.

Saturday Sept 5: 9:30am Combined CrossFit Lite and CrossFit All Levels

Monday Sept 7: 9:30am CrossFit All Levels ONLY

CrossFit

Warm-Up: Row 500m, PVC work, Burgener (snatch)

Snatch 3-2-2-1 to 80% 1RM

Run 4*400m on 5:00

Cool-Down: Couch, seated forward fold, LAX shoulders

Endurance

Training for the Twin Cities Marathon!

15 min drills, 10k @80% 10k race pace

CrossFitSlipstreamGang

CrossFit Slipstream is a CrossFit gym in St Paul MN with a year-round endurance program.

ff97b98e-747d-4fdf-ab92-70db7e714312

David is a member of our CrossFit Lite program!  He started at CrossFit Slipstream a year ago! If you’ve been in class with him then you know how outgoing and funny he is!  

David shares a few of his thoughts about CrossFit with us:

1. Why did you decide to try CrossFit? 
I decided to try CrossFit because some of the guys I serve in the military told me about it.  That, and I worked as a marketing program manager with Spartan Race, so it was intriguing to check it out. 

2. How is having a CrossFit coach changed your workout or fitness results?

I’m pleased with my results, I’m stronger, and faster than before.  What I need to focus on more is my diet.  I travel a lot, so I don’t always eat well. 

3. How has doing CrossFit affected your health and/or life?

I’ve supplemented my CrossFit workouts with running more, trying to stay consistent.  That is the key.  It’s also helped me be smarter in the kitchen.  That’s the lifestyle change. 

4. What would you say to someone who is thinking about trying CrossFit?

Go at your own pace.  I started with the regular workouts, although I switched to CrossFit Lite workouts.  I really wasn’t getting the movements or coordination with the barbells.  I need to go at a certain pace.  The CrossFit Lite workout is perfect for me.  And when I get more comfortable, I’ll switch back to the regular CrossFit.

Reminder: Labor Day Class Schedule

We are having an abbreviated class schedule Labor Day Weekend.

Saturday Sept 5: 9:30am Combined CrossFit Lite and CrossFit All Levels

Monday Sept 7: 9:30am CrossFit All Levels ONLY

CrossFit

Warm-Up: 400m run, PVC work, Plank variations, DL w/u sets w/3 pull-ups +2 box jumps between

“Roy” 5 rounds for time of:

  • 15 Deadlift 100/70 or 60%1RM

  • 20 Box Jumps 24/20”

  • 25 Kipping Pull-ups

Cool-Down: Seated FWD fold pike & split, up dog, super tri

Endurance

Training for the Twin Cities Marathon!

Do CrossFit

MichaelRoyHero_th

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

CrossFit Slipstream is a CrossFit gym in St Paul MN with a year-round endurance program.

Reminder: Labor Day Class Schedule

We are having an abbreviated class schedule Labor Day Weekend.

Saturday Sept 5: 9:30am Combined CrossFit Lite and CrossFit All Levels

Monday Sept 7: 9:30am CrossFit All Levels ONLY

CrossFit

Warm-Up: 3*{1:00 DUs, 10 Russian lunges, 4 push-ups}

3*8 USB Twisting reverse lunges 4 TGU between sets

AMRep 1:00 each 1:00 rest between:

  • HSPU

  • Sit-ups

  • Back extensions

Cool-Down: Up/down dog transitions, seated twists, LAX shoulders

Endurance

Training for the Twin Cities Marathon!

AM: 20-30 Min drills, 6+* 400m easy 300 between efforts

PM: Do CrossFit

CrossFitSlipstreamShoulderStretch

CrossFit Slipstream is a CrossFit gym in St Paul MN with a year-round endurance program.

Reminder: Labor Day Class Schedule

We are having an abbreviated class schedule Labor Day Weekend.

Saturday Sept 5: 9:30am Combined CrossFit Lite and CrossFit All Levels

Monday Sept 7: 9:30am CrossFit All Levels ONLY

CrossFit

Warm-Up: Row 500m, PVC work, Burgener (C&J)

Clean & Jerk 3-2-2-1 to 80% 1RM

Squat 5*5 @ 75-80% 1RM

1 Set Max Strict Pull-ups b/t squat work sets

Cool-Down: Band: shoulder, arm, hip front & back

Endurance

Training for the Twin Cities Marathon!

CFE Recovery WOD: 3 RFQ: 10-12 reps each

  • Sit-ups

  • Back Extensions (Supermans)

  • Kettlebell Swings

  • Push-ups

  • Air Squats

CrossFitSlipstreamPullups

CrossFit Slipstream is a CrossFit gym in St Paul MN with a year-round endurance program.

CrossFit

Warm-Up: Equipment set-up, 3-2-1 reps each exercise; ankle knee & hip circles, arm circles

“Filthy 50″ For time:

  • 50 box jumps, 24/20”

  • 50 jumping pull-ups

  • 50 kettlebell Snatches (16/12 kg)

  • 50 walking-lunge steps

  • 50 knees-to-elbows

  • 50 push presses (20/15)

  • 50 back extensions

  • 50 wall-ball shots (20# to 10’/14# to 9’)

  • 50 burpees

  • 50 double-unders

Compare to 25 June 2014

Cool-Down: Arms across, hands-clasped forward fold

Endurance

Do CrossFit or Off

CrossFitSlipstreamBurpee

CrossFit Slipstream is a CrossFit gym in St Paul MN with a year-round endurance program.