Mi5 Fitness | Crossfit Lakeville
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Mi-Strength

9/18/2016

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Warm-Up
​Mobility & Dynamic Warm-Up

Workout 1 
20 Minutes to work
8x - BB  Bench Press
8/8 - DB Rows
KB Front Rack Walk to Lunge Back

Workout 2 
5 min AMRAP Chipper of:
10-9-8-7-6-5-4-3-2-1 reps
Goblet Squat 
&
Sprint 

then

5 min AMRAP Chipper of: 
KB Swings
&
Pull - Ups



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Mi-Strength (5:30 pm) 

9/14/2016

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Warm-Up  
Mobility & Dynamic Activation

Workout 1 : 20 Minutes 
5 x 8 - BB Bench Press
5 x (3 x 5/5) - Light, Medium, Heavy 1 Arm DB Rows

Workout 2
5 Minute AMRAP/Ladder of:
10-9-8-7-6-5-4-3-2-1 reps
KB Goblet Squats + 1 Hill Run

2 minute recovery/transition

5 Minute AMRAP/Ladder of: 
10-9-8-7-6-5-4-3-2-1 reps
Pull-Ups
&
6-8 Plate Push-Ups

Workout 3 - Finisher
"Partner Workout"
30 second go's x 3 each partner (You Go, I Go) 

Med Ball Crunch Transfer to Partner 

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Mi-Mix (4:30pm Tuesday) 

9/13/2016

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Warm-Up
Mobility & Band Work Activation + Negative Push-Ups

Part 1
6 rounds of:
A1 - 8 BB or KB Squats 
A2  - 10 BB Bench Press

Part 2 
3 rounds of :
10 - ALT DB Press
10 - DB Bent Over Rows
10 - DB Jump Squats 
10  -DB Curls
rest 60-90 sec. then repeat

Part 3 
5 Min Challenge of: 
15 KB Swings at beginning of each new set
then...
5/4/3/2/1 
KB Goblet Squat
& 
HR Push-Ups

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Mi-Strength

9/12/2016

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"NEVER FORGET" -  WORKOUT

Warm-Up
Yoga Flow

Activation - 9 minutes
11 Step-ups
11 MB Press
11 Hollow Rocks
11 MB Get-Ups

Workout 1 - 2 Rounds
9 Cal Row
11 MB Cleans
9 MB Push-Ups
11 Cal Row
9 MB Clean to Thruster

Workout 2  -  EMOM11
11 Sit-outs 
&
(1,2,3,4 .... Increase 1 Rep w/ great form as long as you can)
Dead Lifts

Workout 3 - Group Finisher
All for 1 and 1 for all group finisher
Teams of 2-3 
  • 2001m Row
  • 20 MB Chest Pass
  • 01 - Tandum 200m Run
  • 20 Partner Push-Ups
  • 01 Synchronized Burpees
  • 20 You Go I Go Box Jumps
  • 01 Cart wheels
​
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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