Mi5 Fitness | Crossfit Lakeville
  • Home
  • About
    • Why Mi5 Video
    • Membership Rates
    • Meet Our Staff
  • Join Mi5
    • Get Started
    • Drop In
  • Schedule
  • PROGRAMS
    • CrossFit Lakeville
    • Classes
    • Personal Training
    • Nutrition Coaching
  • Contact
  • Mi5 Members

Thursday June 1, 2017

5/31/2017

0 Comments

 
Warm Up
General Dynamic Flex

Activation
Rowing Intervals
Row 250m AFAP
Rest 1:1
x8

WOD
"Goat Day"
EMOMX20
Min 1- Weakness 1
Min 2- Weakness 2



​
Picture
0 Comments

Wednesday May 31, 2017

5/30/2017

0 Comments

 
Warm Up
Pigeon Pose 2min on box
General Dynamic Flex

Strength
Deadlift 4x8

Accessory Work
4 rounds NOT for time
15 Sit Up
20 Super man
25 Flutter Kicks
30 Banded Good mornings



​
Picture
0 Comments

Tuesday May 30, 2017

5/29/2017

0 Comments

 
Warm Up
Mobility from Murph
General Dynamic Flex

Activation
Hand Stand Practice and Progressions
and/or
Muscle Up Practice and Progressions

WOD
With a running clock
5:00 Max Cal Row
4:00 Max Cal Bike
3:00 Max Burpee
2:00 Max KBS 53/35
1:00 Max Pull Ups
*Your score is the total amount of reps completed during the 15 minute workout



​
Picture
0 Comments

Monday May 29, 2017

5/28/2017

0 Comments

 
MEMORIAL DAY MURPH!!

HAVE AN AWESOME WORKOUT TODAY REMEMBERING OUR SOLDIERS. 


​
Picture
0 Comments

Saturday May 27, 2017

5/26/2017

0 Comments

 
Warm Up
General Dynamic Flex
Hip Mobility

Activation
Coach's Choice

WOD
"Kelly"
5RFT
400m Run
30 Box Jump 24/20
30 Wall Ball 20/14




​

Picture
0 Comments

Friday May 26, 2017

5/25/2017

0 Comments

 
Warm Up
General Dynamic Flex

Activation
Coach's Game

Strength
A1) Bench Press
4-4-4-4-4-4
A2) Farmer Carry Heavy
1-1-1-1-1-1

WOD
1 Round For Time
100 Cal Bike
50 Ground to Overhead 75/55 (snatch or clean & jerk)
25 Burpee Over Bar




​


​

Picture
0 Comments

Thursday May 25, 2017

5/24/2017

0 Comments

 
Warm Up
General Dynamic Flex

Activation
Prep for Helen

WOD
"Helen"
3RFT
400m Run
21 KBS 53/35
12 Pull Up
*One of the famous CF girl workouts. I always say, whenever you see a girl's name on the board you know it's going to be a tough workout. A decent Helen time these days is sub 10. 

POST WOD
DB Bent Over Row 4x8/8


​
Picture
0 Comments

Wednesday May 24, 2017

5/23/2017

0 Comments

 
Warm Up
General Dynamic Flex
Ankle Mobility

Activation
OHS prep

Strength
Overhead Squat- Find a tough triple (from the rack)

WOD
EMOMX12
Min 1- 12x KB Front Rack Lunge
Min 2- 12x Deficit Push Up
Min 3- 12x DB Box Step Up
Min4- 40 second plank hold



​
Picture
0 Comments

Tuesday May 23, 2017

5/22/2017

0 Comments

 
Warm Up
General Dynamic Flex

Activation
EMOMX8
2 Turkish Get Ups

WOD
​"Gripper"

AMRAP 20
200m Run
14 KB Deadlift 
2 Rope Climb



​
Picture
0 Comments

Monday May 22, 2017

5/21/2017

0 Comments

 
Warm Up
General Dynamic Flex
Couch Stretch 2 min/side

Activation
Booty Bands

Strength
Front Squat 5x4

WOD
3RFT
10 Power Clean 135/95
10 Front Squat
10 Push Jerk
50 Double Unders



​
Picture
0 Comments
<<Previous

    Programmer

    D.J. Hillier

    Archives

    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    September 2015

    Categories

    All

    RSS Feed

Location
17630 Juniper Path, Suite F
Lakeville, MN 55044

* Enter in through the doors under the sign that says "Juniper Commons". We are located down the hall to the left.


Hours
M-TH: 5:30 am - 7:30 pm
Fri:     5:30 am - 5:30 pm
Sat:    8:00 am - 1:00 pm
Sun:   7:30 am - 1:00 pm


Thanks for signing up!

Join Our Email List!

Sign up to get interesting news and updates delivered to your inbox.

By submitting this form, you are granting: Mi5 Fitness, 17630 Juniper Path, Suite F, Lakeville, Minnesota, 55044, United States, http://www.mi5fitness.com permission to email you. You may unsubscribe via the link found at the bottom of every email. (See our Email Privacy Policy for details.) Emails are serviced by Constant Contact.

Contact Us 
952-378-4348
​Info@mi5fitness.com

Click Here to Read Our Privacy Policy

"This place is more than just a gym. It is one of the best resources for becoming a better person."
​-Cres N.
 
CrossFit Journal: The Performance-Based Lifestyle Resource
  • Home
  • About
    • Why Mi5 Video
    • Membership Rates
    • Meet Our Staff
  • Join Mi5
    • Get Started
    • Drop In
  • Schedule
  • PROGRAMS
    • CrossFit Lakeville
    • Classes
    • Personal Training
    • Nutrition Coaching
  • Contact
  • Mi5 Members