Mi5 Fitness | Crossfit Lakeville
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Mi-30/30

9/16/2016

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First 30 
  • Inside to out (Perform a group then head outside for the chipper)

Workout 1 
10-8-6-4-2 reps 
Inverted Alternate Grip Row
&
Single Leg Drop Squat (Box)

Workout 2
3 rounds of:
10 - GHD Sit-Ups
1 Minute Stone Hold

Workout 3 
5 rounds of:
3 Push Press 
3 Burpee Deadlift
3 Front Squat

Then After each: 50-40-30 Hammer Swings

Second 30 
Boxing Intervals
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Mi-30/30

9/14/2016

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First 30 
Warm-Up:  Cone Work
Workout:  10 Minute Circuit
  • 10 x Bench Glute Frog Kicks
  • 5 or 10  Candle Sticks
  • 10 x 10 - Single Leg Reach and Row (Blue Pads)
  • 10 x 10 BOSU - Wall Toss
  • L-Sit Hold or 10x Leg lifts (Box) 

Second 30 
Kick Boxing Intervals



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Mi-30/30

9/12/2016

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"Fallen Hero Workout"

First 30 

​11 min - Mobility, Yoga Flow, Sun A's

11 reps - Step Up and Lifts, MB Cleans, Mi5 Makers, 100m Row or Run

11 Sec Gos - Iso Chin-up Hold, Hollow Hold, Burpees, Get-Ups, Fast Feet, Tricep dips, Bicep Curls

Second 30 
Yoga 
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    Author

    Andrew Franz 

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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


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"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