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

Mi-Edge (Nov. 6th - Nov. 22nd)

11/5/2017

0 Comments

 
Monday
30 minutes of continuous movement of:

1st 15 minutes:
A1 - Sit to Stand 5
A2 - Elevated Push-Up 10
A3 - Pull-Up 5
A4 - Sit-Outs 5/5
A5 - Farmer Carry 40 meters
2nd 15 minutes:
B1 - Goblet Squat 10
B2 - DB Flat Press 10
B3 - DB Row 10
B4 - Band Core Rotation 10/10
B5 - Jump Lunges 5/5
____________________________________________________
Tuesday 
30 minutes of continuous movement:

1st 15 minutes:
A1 - Walking Lunge 10/10
A2 - Band Chest Press 20
A3 - Band Lateral Walk 10/10
A4 - TRX Rows 10 + TRX Roll Outs 10
2nd 15 minutes:
B1 - Box Step-Ups 5/5
B2 - Elevated Push Up 10
B3 - Lateral Lunge 5/5
B4 - Renegade Rows 5/5
B5 - Dead Bug Holds 5/5
_____________________________________________________
Wednesday  
30 minutes: (3 minutes Rest Between Rounds)
1st - 10 minutes do:
A1 - Floor Core Series 10/10/10
A2 - Floor Hip Series 10/10/10
A3 - Dead Lift to Calf Raise 20
2nd - 10 minutes do:
B1 - Ab Roll Outs 10 + 5 Push Ups
B2 - Reverse Lunges 5/5 + 5/5 Step Ups
B3 - Jump Rope 50
3rd - 10 minutes do:
C1 - Box Jump Progression 5
C2 - Power Step Ups 5/5
C3 - 1/2 Kneeling Core Band Anti-Rotation 10/10
C4 - Single Arm KB Swings 5/5
___________________________________________________
Thursday 
A.  40-20 Work Rest
12 minutes:
A1 - 5 Burpees + Jump Rope
A2 - 15 KB Swings + Jumping Jacks
A3 - 5 Wall Ball + TRX Rows
B.  40-20 Work Rest
12 minutes: (All 3 Rounds, then Transition)
B1 - Line Hops 15/15
B2 - 5 Push Ups + Air Squats 
B3 - 5 Med Ball Slam + Shuttle Run
B4 - 1st set: Farmer Carry 2nd set:  Lunge 3rd set: Run
0 Comments

Mi-Edge (Oct. 2nd - 27th)

9/30/2017

0 Comments

 
4 week Strength & Conditioning 

Monday 

Warm Up:
A.  Dynamic + Movement Drills
Activation: 20 -10 work rest
A.  Med Ball Drills
B.  Band - Upper Body Resistance Drills 
Strength: 4 sets of-
A1 - Back Squats 7-10
A2 - Box Jumps 10
B1 - DB Single Leg Squats 6/6
B2 - Push Ups (Neg) - MMF
C1 - 5x 30m Sprints
C2 - Active Stretches 
Skill:
Double Unders, Hand Stands & Spiderman Crawl
________________
Tuesday 
Warm Up:
A.  Dynamic + Movement Drills
Activation: 20 -10 work rest
A.  2 Core Exercises
B.  2 Hip Exercises 
Strength: 4 Sets of-
A1 - 1 Arm DB Rows 10/10
A2 - Walking Lunges 10m/10m
B1 - 1 Arm DB Clean & Press 5/5
B2 - Renegade Rows 10/10
Conditioning:
6 Minute AMRAP of- (Each week make Harder)
C1 - Skill Exercises (Athlete Picks / Coach sets rep count)
C2 - Jump Lunges 5/5 + 5 Jump Squats 
_________________
Wednesday 
Warm Up:
A.  Dynamic + Movement Drills
Activation: 8 minute AMRAP of-
A1 - Band Walks 10m/10m
A2 - TRX Rows 10
A3 - 30 Jump Rope
A4 - Spiderman Crawls 10m/10m
Strength: 4 Sets of-
A1 - Bench Press 7-10
A2 - Band Rotation 10/10 + MB Toss 10/10
B1 - 1/2 Kneeling 1 Arm DB Press 8/8
B2 - 15 Sit Ups + 30 second Hollow Hold
C1 - Farmer Carry
C2 - Box Jumps 10
Skill:
Double Unders, Rope Climbs & Single Balance Drills
__________________
Thursday 
Warm Up:
Game 
Activation: 20 -10 work rest
A.  KB Swings 
Strength: 4 Sets of-
A1 - BB Dead Lift 5
A2 - Pull-Ups (Strict Negatives MMF)
A3 - Dowel OverHead Squats 10
B1 - Ball DB Alternating Arm Press 8/8
​B2 - RFE Split Squats 8/8
Conditioning:
6 Minute AMRAP of- (Each week make Harder)
C1 - MB Slams 10 
C2 - Sprint Shuttle 
C3 - Burpees 10 








0 Comments

Fall 2017 - Mi-Edge - (Sept 11th - 28th)

9/5/2017

0 Comments

 

Mi-Edge (Fall Session Sept. 11th - 28th)

3 Week Base Strength & Conditioning 
__________________________________________________
Monday 
Warm-Up:
 Mobility
 Dynamic Flexibility

Part A -12 minutes work
A1 - DB Dead Lift - 5
A2 - Elevated Push Up - MMF
A3 - CrossOver Symmetry - 20
A4 - Coaches Core Exercise

Part B - 8 minutes work
B1 - MB Box Step Up to Balance 5/5
B2 - Plank Hold - 30 seconds
B3 - TRX Rows - MMF at 45 degrees or less

Part C -

C1 - For Time: 150 Jump Rope + 200 meter Sprint
_________________________________________________
Tuesday
Warm-Up:
A. Game 
B. Core Circuit 

Part A - 10 minutes
A1 - Row 30 seconds
A2 - Farmer Carry
A3 - Air Bike 30 seconds

Part B - 10 minutes
B1 - Goblet Squats 10
B2 - Side Plank 10/10 + 5/5 Sit Outs
B3 - One Arm DB Row 10/10

Part C - 5 minutes
C1 - 5 Burpees 
C2 - 10 Sit-Ups
_______________________________________________
Wednesday 
Warm-Up:
A. Mobility
​
Part A & B - 10 minute EMOMs
A1 - Flutter Kicks
A2 - Walking Lunge

B1 - Dowel Overhead Squats
B2 - Pull-Up Improvement

Part C - 8 minute AMRAP
C1 - Jump Rope 50
C2 - 5/8/12 Push Ups
C3 - 10 MB Slams
_________________________________________________
Thursday
Warm Up:
Coaches Choice

Part A - 12 minutes work
A1 - Back Squats 5
A2 - DB Shoulder Press 6/6 
A3 - CrossOver Symmetry 20
A4 - Band Walks 

Part B - 10 minute Cap
B1 - Run 400m, 200m, 100m, 50m, Shuttle 25m  
B2 - TRX Rows 10

Part C - Coaches Choice
0 Comments

Summer Session August

7/30/2017

0 Comments

 
5 week - Strength, Skill & Endurance & Games 
2 week - Movement, Skill & Conditioning
3 week - Strength, Power & Skills
___________________________________________________________
2 weeks
Week of: July 31st - Aug 7th
Monday - Focus on Skill & Drills after Workout
Weds - Focus on Long Warm Up

Mondays & Wednesdays  

Warm Up: 5 - 10 minutes
A.  
15 Minutes of Every Minute on the Minute of:
Start a new exercise every minute.  
Move quickly to transition to the next exercise and rest til the start of a new minute.
A1- Alt. Single Leg Dead Lift & Balance 7/7
A2 - Legs 90 degrees Wall Sits 45 seconds
A3 - Reverse Lunge with Bicep Curl 7/7
A4 - 20 Banded Chest Press + 5 Slow Push Ups
A5 - 30 Banded Rows

B.  Every 3 minutes for 15 minutes complete:
B1 - 30/20 Static Bear Crawl
B2 -20/15 Air Squats
B3 - 15/10 Push Ups

Cool-Down: 5 - 10 minutes
___________________________________________________________
2 weeks
Week of: July 31st - Aug 7th
Tuesday - Focus on Skills before Workout 
​Thursday - Focus on Games after Workout

Tuesday & Thursdays

Warm Up: 5 - 10 minutes

A.  15 minutes of:
As Many Rounds as Possible of:
A1 - 5 Burpees
A2 - RFE (rear foot elevated) Split Squats 5/5
A3 - Banded Rows 25
A4 - MB (medball) Thruster 10
A5 - Dead Bug 20

B. Two Exercise Circuits of:
20 seconds Work & 10 seconds Rest
1st 8 Round Interval:
Air Squats with Calf Raise
TRX Rows
2nd 8 Round Interval:
Box Step Up to Curl
Box Elevated Push Up

Cool-Down: 5 - 10 minutes
_____________________________________________________________ 
Next 3 weeks
Mondays - Aug. 14th, 21st & 28th

Warm Up: 5 - 10 minutes

​A.  4 Sets of:
(30 second Go's or the # of reps listed)
*Rest as Needed
A1 - 12 DB Goblet Squats
A2 - 12 DB Chest Press
A3 - 6/6 Renegade Rows + 6 Push Ups

B.  4 Sets of:  *Rest as little as possible
B1 - 15 KB Swings
B2 - 5/5 DB Thruster (R&L)
B3 - 15 Hanging Knees to Chest

​C.  9 minutes AMRAP of:
C1 - 2x Speed Ladder Drill
C2 - 9 TRX Rows
C3 - 9/9 Band Rotation (R&L)
C4 - 9 DB Reverse Flys

Cool-Down: 5 - 10 minutes
________________________________________________________________
Tuesdays - Aug. 15th, 22nd & 29th
Warm Up: 5 -10 minutes

A.  5 Sets of:
A1 - 1 min. AMRAP of: 5 Push Ups & 10 Squats
A2 - 20 Reverse Lunges
A3 - 20 TRX Rows

B.  5 Sets of:
B1 - 1 min. AMRAP of: 3 Burpees & 6 Sit Outs
B2 - 10 DB Bent Over Rows
B3 - 5/5 Side Lunges

C.  7 minutes of:
C1 - 20 meters Butt Kicks + Back Pedal 20 meters
C2 - 10 DB Shoulder Press
C3 - 20 Hollow Rocks

Cool-Down: 5 - 10 minutes
_______________________________________________________________
Wednesday - Aug. 16th, 23rd & 30th
Warm Up: Floor Stretching

A.  5 Sets of:
A1 - Goblet Squats with Calf Raise 12
A2 - Farmer Carry 40 meters
A3 - Inverted Rows 12

B.  9 minutes AMRAP of:
B1 - 6/6 Box Step Ups with DB Curl
B2 - 6 Burpees
B3 - 12/12 Band Rotation

C.  6 minute Core Circuit of:
C1 - 20 Hollow Rocks
C2 - 10/10 Dead Bugs
C3 - 30 Mountain Climbers

Cool-Down: 5 - 10 minutes
________________________________________________________________
Thursday - Aug. 17th, 24th & 31st
Warm Up: Mobility & Drills
Activation - Core Circuit (5 minutes)

A.  
Strength - Athlete Picks 2 exercises for 5 sets Each in EMOM format
A1 -  Athlete Picks (reps below 10)
A2 - Athlete Picks (reps below 10)

B.  
​Skills & Games
​**Set up stations for a variety of movement patterns & challenges**


0 Comments

Summer Session July

7/7/2017

0 Comments

 
Monday
Warm Up
A.  Flexibility Series
B.  Dynamic Movements
Part 1 - Strength
5 sets of:
A1 - DB Walking Lunge 10/10
A2 - Box Jumps 5
A3 - Push Up 10 + Partner MB Chest Pass 10
A4 - Stability Ball Hamstring Curls 10
B1 - 5 Sprints 40m (Rest: walk back to start)
Part 2 - Coaches Game 

Tuesday 
Warm Up

A. Jump Rope + Band Circuit
B.  Core Circuit
Part 1 - Strength
5 sets of:
A1 - DB Chest Press 8
A2 - Back Squats 8 
A3 - Band Rotation 8/8
Part 2 - Conditioning
EMOM for 10 minutes of:
A1 - Wall Ball Partner Toss 6/6
A2 - 20 Sit Outs

Wednesday
Warm Up

A.  Flexibility Series
B.  Dynamic Movements
Part 1 - Strength 
5 sets of:
A1 - Dead Lift 8,8,6,6,4
A2 - TRX Rows 10
A3 - Side Planks 15/15
A4 - Push Ups 10
Part 2 - Coaches Game

Thursday
Warm Up

A. Dynamic Movements
B. Skills 10-15  minutes
Part 1 - Strength 
3 sets of:
A1 - RFE Split Squats 10/10
A2 - Sit Ups 20
A3 - DB Shoulder Press 10
A4 - Hanging Knees to Chest 15
Part 2 - 
5 minutes Each of:
A. Rower for Distance
B. 40 Jump Rope + 10 Push Ups AMRAP
C.  Air Bike 5 Cals + Farmer Carry -Down & Back AMRAP
0 Comments

Mi-Edge (Summer Session -June)

6/10/2017

0 Comments

 
3 Week Programs in 3 Phases of 3 weeks 
1st - Stability & Strength 
2nd - Strength & Skills 
3rd - Max Strength & Power 

Warm Up & Activation
A.  Dynamic with 1 Balance Exercise
B1 - M&W - Hip & Core Movements
B2 -  T&TH - Shoulders & Core Movements

Workouts
Monday 

Focus - Eccentric Tempo Movements
10 minute EMOMs of: 
A1 - Goblet Squats to Calf Raise
A2 - Push Up with Shoulder Tap 
B1 - MB Clean
B2 - TRX Rows 
C1 - Jump Rope 
C2 - Plank & Reach

Tuesday
Focus - Progression of Intensity
4 Strength Circuits for 6 minutes
A1 - MB Single Leg Dead Lift 6/6
A2 - 1/2 Kneeling MB Core Rotation 10/10
A3 - DB Alternating Chest Press
B1 - KB Dead Lift 15
B2 - Reverse Lunge 7/7
B3 - Pull-Up Improvement 7
C1 - KB Swing 10
C2 - Bear Crawl - 20m
C3 - Jump Rope 50
D1 - Box Jump 6
D2 - Farmer Carry 40m
D3 - Alternating Superman 8/8

Wednesday
Focus - Eccentric Tempo Movements
25 minutes of Work
A1 - Back Squat 10,8,6,4
A2 - 2 Consecutive Sets of T-Drill 
A3 - DB Push Press 8
A4 - Rope Climb 1x
A5 - Hanging Knees to Chest 20 + 10 Floor Knee Grabs
A6 - One Arm Row 8/8

Thursday 
Coaches Choice of Stability, Skills & Drills
Formats:
EMOM, AMRAPs & Chippers
with 1 Part Strength Movement Pattern
​

0 Comments

Mi-Edge (May 22nd - June 8th)

5/21/2017

0 Comments

 
3 Week Strength & Conditioning 

Warm Ups
A. Mobility & Floor Stretching
B. Dynamic & Movement Drills
C. Coach's Choice of:  3 set Core Exercises 

Mondays
Part 1: Strength (4 sets of A,B)
A1 - One Arm DB Squats 6/6
A2 - 1/2 Kneeling Cable Rows 10/10
A3 - MB Wall Ball 8
B1 - Back Squats 10,8,6,4
B2 - TRX Rows 12
B3 - Box Jumps 6
Part 2: Conditioning 
C1 - Start with: Row 350m for time
Rest 1 min then
C2- 21-15-9 of: Air Squats & Push Ups

Tuesday 
Part 1: Strength (4 sets of A,B)

A1- Bench Press 10,8,6,4
A2 - DB Single Leg Dead Lift 5/5
A3 - MB Slams 10
B1 - BB Dead Lift 5 
B2 - Box Dips - MMF
B3 - Supermans 10
Part 2: Conditioning 
C1 - 3 Rounds of: 
(Down & Back) Walking MB Lunge & 15 KB Swings
then 400m Run
then 30 Sit Ups

Wednesday
Part 1: Strength (3 sets of A,B)
A1 - Box Step Ups 6/6
A2 - DB Alt. Shoulder Press 6/6
A3 - 1x Rope Climb
A4 - Knees to Chest 15
B1 - Goblet Squat 10
B2 - Pull-Ups - MMF
B3 - Push Ups - MMF
B4 - Sit Outs 20
Part 2: Conditioning 
3 Rounds of:
C1 - Sled Push Sprints (Down & Back)
C2 - Air Bike 20 seconds work - 10 rest  

Thursday 
Part 1: Strength (3 sets of A,B)
A1 - Back Squats 10,8,6
A2 - Run 150m 
B1 - Single Leg Box Lowering 6/6
B2 - DB Push Press 10
C1 - Plank & Reach 10/10
C2 - Flutter Kicks 20/20
D1 - Landmine Core Rotation 10/10
D2 - One Arm DB Rows 10/10
Part 2: Conditioning
10 minutes of:
C1 - 20 Double Unders / 60 singles
C2 - 8 MB Squat Cleans


0 Comments

Mi-Edge (April 24th - May 18th)

4/20/2017

0 Comments

 
4 Week Program
2 Ability Levels
2 Days Skill / Conditioning (2 per week, for 4 weeks = 8 total)
2 Days Strength (2 per week, for 4 weeks = 8 total)
Each Week Alternates Cycle (Strength Days & Conditioning Days) 

__________________________________________________________________________________
Warm Up
Strength Days - Patterns of Movement
Conditioning Days - Full Body Dynamic 

Activation
Strength Days - 6 Shuttle Sprints then Warm Up Sets to Strength Exercises
Conditioning Days - 2x Core Circuits (10-12 minutes)
A1 - Sagital Plane
A2 - Frontal Plane
A3 - Transverse Plane
__________________________________________________________________________________
Strength Day Workouts - 
(Progress Difficultly Each Week) + (Record Numbers & Sets)
12 minute EMOM workouts per Station:
Weeks  (Day A)  

A1 - RFE Split Squat - 8/8
A2 - Pull-Ups -MMF
A3 - Sled Push - 1x
B1- Front Squat - 5
B2 - Renegade Rows 8/8
B3 - Box Jumps - 5
C1 - DB Push Press - 8
C2 - Walking Lunge - Down & Back
C3 - Band Lateral Partner Walks - Down & Back
Weeks  (Day B)
A1 - Dead Lift - 5 
A2 - Bench Press - 8
B1 - Box DB Step-Up 5/5
B2 - 1/2 Kneeling DB Press - 8/8
B3 - Back Squat - 5
C1 - Incline Press - 8
C2 - Long Jump - 5
C3 - One Arm DB Row - 8/8 
___________________________________________________________________________________
Conditioning Day Workouts - 
#1 & #5
Skill - Cleans (15 minutes)
WOD - 15 minute AMRAP of:
A1 - KB Swings 15
A2 - TRX Rows 10
A3 - Burpees 8
A4 - Air Bike 6 Cals
____________________________
#2 & #6
​Skill - Rope Climbs + Double Under Practice (12 minutes)
WOD - 15 minute AMRAP of:
10 - KB Swings 
20 - Double Unders
20 - Band Rows
1 - Rope Climb
_____________________________
#3 & #7
Part 1 -
Coach Choice 2x Tabata with 2 exercises each
Part 2 -
21  minutes of Intervals 
EMOM of: 30 Seconds Work - 30 seconds Transition  
A1 - Rower
A2 - Air Bike
A3 - Shuttle Run with Dynamic Movements (Butt Kicks, Shuttle, CrossOver, Skip)
___________________________
#4 & #8
Part 1 - 
10 minute AMRAP of:
A1 - 150m Rower
A2 - 10 Push Ups
A3 - 10 Box Jumps
A4 - 10 MB Slams
Part 2 - 
20 minute EMOM of:
B1 - 50 Jump Rope
B2 - 8/8 Walking Lunges
B3 - 8 DB Push Press
B4 - 12 Inverted Rows
B5 - 200m Run
0 Comments

Mi-Edge (April 3rd - 20th)

3/21/2017

0 Comments

 
Warm Up
Roll - Run - Stretch - Dynamic

Part 1
Monday  (20 - 10 Work Rest)
2 Groups of: A & B 
A1 - MB Toss R&L 5/5
A2 - MB Foot Taps
B1 -  Band Chest Press
B2 - Band Rows
Tuesday  (8 minute AMRAP)
A1- 4x Speed Ladder 
A2- 3x Box Jump Progression (12 - 18 - 12 Inch Jumps) to Hurdles Hops
A3- Bear Crawl Down  & Crab Walk Back
A4- 12 TRX Rows
Wednesday (45 - 15 Work Rest)
(2 sets then transition x3)
A. - Box Leg Lowers (R&L) 
B. - Single Leg Dead Lift (R&L) 
C. - Jump Rope  
Thursday (8 minute AMRAP)
A1 - 8 Parrellet Push Ups
A2 - 8 MB Cleans + 6/6 MB Reverse Lunge
A3 -  8 Box Jumps
A4 - 4x Speed Ladder

Part 2
Strength 

Monday (20 mins of Work)
A1 - DB Chest Press 10
A2 - Walking Lunge10/10
A3 - 100 Jump Rope
A4 - Goblet Squats 10 
A5 - DB Curl to Press 10
Tuesday (Part A- 10 mins & Part B- 10 mins)
Part A
A1 - Front Squat 5
A2 - 1 DB Bent Over Row 10/10
A3 - Plank & Reach 10/10
A4 - Burpees 10
Part B
B1 - Box Step Up to Curl 5/5 (single leg balance)
B2 - Slide Disk Hamstring Curls 10 or Swiss Ball
B3 - Stir the Pot 5/5 + 5/5
B4 - Jumping Jacks 30
B5 - Battle Ropes - 20
Wednesday (20 mins of Work)
A1 - DB Incline Press 10
​A2 - Inverted Rows or Pull Ups (MMF)
A3 - Ring or Box Dips (MMF)
A4 - DB Dead Lift 10
A5 - Loaded Side Lunge R&L 5/5  
Thursday (Part A- 10 mins & Part B- 10 mins)
Part A
A1 - Front Squat 5
A2 - BB or DB Bent Over Row 10/10 (use bench if needed)
A3 - Side Plank with Arm Reach 10/10
A4 - Ab Rollers 10
A5- Swiss Ball DB Chest Press 8

Part B
B1 - Box Step Up to Curl 5/5 (single leg balance)
B2 - Slide Disk Hamstring Curls 10
B3 - Farmer Carry (Down & Back)
B4 - Battle Ropes - 30

Conditioning - 

Monday - AMRAP of: Upper & Lower
Tuesday - 12-10-8-6-4-2 of: Wall Ball & Shuttle Run
Weds - AMRAP of: Core & Upper
Thursday - Skills Day
0 Comments

Mi-Edge (Feb. 27th - March 16th)

2/26/2017

0 Comments

 
Warm Up:
Static Stretches 
Dynamic Stretches 


Activation:
10 minutes Each Day:
Circuit Training
Monday - Med Balls Toss, Hurdles Hops & Core Planks 
Tuesday - KB Swings, Walking Lunges  & Push Ups
Weds - Rowing & Jump Rope
Thursday - Box Jumps & Rope Climbs

Strength & Conditioning:
Monday -
A1 - Back Squats 8,8,6,6,4
A2 - Sled Push 1x
A3 - Arm DB Rows 8/8
Conditioning - 
7 minutes of:
10 - Air squats
50 - Jump Rope
1x Bear Crawl

Tuesday 
A1 - Bench Press 8,8,6,6,4
A2 - DB Curl to Press 8
A3 - AB Roll Outs 15
Conditioning -
Sprints: 200m 1x, 150m 1x, 100m 1x, 50m x2
(Rest 30 - 1 min. between sprints)

Wednesday
25 minute Strength Circuit
A1 - Goblet Squat to Calf Raise 10
A2 - Box Jumps 6 + 6/6 Plate Hops
A3 - Side Plank & Shoulder Mobility 30 seconds per side
A4 - Pull-Ups / Inverted Rows - MMF
A5 - Lateral Lunge 6/6
A6 - Sit Outs 8/8 + 16 Low Back Supermans 
Conditioning -
AMRAP minutes __________?
A1- Run 2 Laps
A2 - DB Thrusters 5 or 5 Wall Ball
A3 - MB Slams 10
A4 - Sit Ups 10

Thursday 
A1 - Incline Press - 10,10,8,8,6
A2 - Famer Carry - 1x 
A3 - Dead Lift - 5 
A4 - Push Up Core Stability Drill 8/8

Conditioning - 
Complete:
200m Row
200 Jump Rope
30 Jumping Jacks
30 Sit-Outs
30 TRX Rows
30 Alternating Lunges
0 Comments
<<Previous

    Porgrammer

    Chris Giesking

    Archives

    November 2017
    September 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

    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