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

Saturday 8am (Mi-Mix)

9/15/2017

0 Comments

 
Warm Up:
10 minute AMRAP for Quality:
A1 - Floor Movement Series (Hips & Shoulders) 
A2 -  Dynamic Flow (Balancing Exercises with Mobility Drills)

Strength Endurance: "Metabolic Conditioning"
16 minutes of Quality
Do Two Sets of A in a row, then B, then Repeat
A1 - Renegade Rows 8/8
A2 - Traveling Push-Up 2/2
A3 - Walking Lunge 5/5
___________________________
B1 - Rower 150m 
B2 - Farmer Carry
B3 - Air Bike 10 Cals
________________________________________________________
High Intensity Interval Training "HIIT"
A. 6 minute EMOM of:
A1 - 2 Burpees + Shuttle Run (Down, Back, Down)
A2 - 1 Pull Up + Hold (15, 20, 30)
_____________________________
B. Complete 3 Rounds of:
B1 - 5 Jump Squats + 20 Air Squats     
B2 - 30 Bicycle Cruches + 5/5 Sit Outs + 10 Low Back Extensions 

Cool-Down
A.  Recover & Re-Align
B.  Mobility 101:  The Basics to Staying Injury Free
5 minute chat after class  



0 Comments

Mothers Day Weekend Workout

5/12/2017

0 Comments

 
Warm Up
Dynamic Flow
MB Toss Series

Part 1:
3x 7 Minute Strength Endurance Circuit
A.

A1 - Run to Flag Pole and Back 1x
A2 - Hanging Knees to Chest 15
A3 - DB Push Press 10
A4 - Pull-Ups 5
B.  
Reps of: 8,10,12,14,,....Up
B1 - TRX Rows 
B2 - MB Slam 
B3 - MB Sit Ups 
B4 - TRX Jump Squats 
C.
Reps of: 14,12,10,8,6,....Down
C1 - KB Goblet Squat 
C2 - KB Dead Lift
C3 - KB Swings
C4 - Push Ups

Part 2:
20 Work -10 Rest  (Intervals) 
4 sets (30 seconds transition) 2 Rounds of: A,B,C,D
A.  Jump Rope
B.  Step Ups
C.  Rower 
D.  Air Bikes
E.  Burpees  

0 Comments

5 Minutes of Fun Workout

4/28/2017

0 Comments

 
Warm Up
1. Floor - 2 Movements / Stretches (Lower & Upper)
2. Standing - 2 Movements / Stretches (Lower / Upper)
3. Dynamic - 4 Movements & Drills (Ex. Butt Kicks, CrossOver,Shuffle,BackPedal)

"5 minutes of Fun Workout" 
**2 minutes Transition Between Stations**
**Have all Stations Pre-Set**
# 1
A1 - Down & Back - MB Overhead Lunges 
A2 - 10 MB Sit Ups
#2
B1 - 5/5 Box Step-Up to Press
B2 - 10/10 Renegade Rows
#3
C1 - 10 Wall Ball  + 10 TRX Rows
C2 - 10 Burpees
#4
D1 - 150m Rowing Machine
D2 - 10 Supermans + 10 Static Bear-Bird Dogs
#5
E1 - 5 Box / Ring Dips + 5 Push Ups
E2 - 5 Air Squats + 5 Squat Calf Raises + 5 Squat Hops
#6

D1 - Air Bike 30 seconds
D2 - 2 Consecutive Sets of MMF Pull-Ups

Finisher
Tabata

     **Give options for Ability Levels for both Exercises**
A1 - KB Swings
A2 - Plank
Picture
0 Comments

Mi-Mix (Saturday) 

1/28/2017

0 Comments

 
Warm-Up
3 minutes of:
1 Run Lap
Lunge with Stretch - 10m
Bear Crawl - 20m

then...

Stretch - I,Y ,T's x 10 & Dynamic Drills

Part 1 - Tabata (Core/KB) x 8 rounds each group
  • You Pick {- Plank & Reach - Knee Grab Sit-Ups - Hollow Rocks}
  • KB Swings 

Part 2 - 15 Minutes of Awesome! 
0 - 6:00min
30 - Air Squats 
Run 4 Laps
15 - Pull-Ups

8:00 - 15:00min (w/partner) (You Go/I Go) 
10 - Wall Balls 
10 - TTB 
----------------------
10 - DB Step-Ups 
10 - Burpees Over Partner

Part 3 - DB Complex 
Every 90 Sec Complete x 4 rounds
5/5 - Renegade Rows 
5 - Bent Over Rows
5 - Hang Cleans
5 - Push Press
​5 - Front Squats 
0 Comments

Mi-Mix 

2/20/2016

0 Comments

 
Warm-Up
General Group Warm-Up

Workout 
6 Minutes 
Mi-Bug  - 12/12
Side Planks - 12/12
Run - 3 Laps 

6 Minutes 
Goblet Squats - 12
Push-Ups - 12 
KB Swings - 12 

6 Minutes
MB Alt Lunges - 12/12
Wall Balls - 12
Renegade Rows - 12/12

6 Minutes 
Band Rotation - 12/12
TRX Rows - 12 or 6 Pull-Ups
Box Step-Ups - 12/12 

6 Minutes 
Rower Max Distance 
0 Comments

    Author

    Write something about yourself. No need to be fancy, just an overview.

    Archives

    September 2017
    May 2017
    April 2017
    January 2017
    February 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