Cross Fit St. Paul - Cross Fit Minneapolis

Cross Fit Gym

Our Classes

CrossFit

CrossFit Class

This is the primary class offering and is available to all members once they have completed the Level One class. Each hour-long class includes a dynamic warm-up, movement review and preparation, and the workout of the day (WOD). All skill levels are welcome and all skill levels will be challenged.

Level 1

Level One

Level One Classes are for athletes new to CrossFit and exist so athletes can learn proper form and mechanics. New athletes spend their first month in Level One before graduating to CrossFit Class.

Kids & Teens

CrossFit Kids

CrossFit Kids is designed to teach kids that fitness and healthy living is fun. Lead by certified CrossFit Kids coaches, these classes are perfect for promoting play and activity for children ages 4-12.

CrossFit Teens

CrossFit Teens Classes introduces teens to CrossFit and helps to expand their physical ability. Whether it kickstarts a fitness journey or enhances a sports performance, teens in CrossFit will gain strength, conditioning, coordination, speed, power, and more.

Yoga

Yoga Class

We offer ongoing mobility programming plus free yoga events once a month open to all skill levels and experience. Drop in on our yoga classes to restore and refresh the mind and body and ward off muscle tension and stress from training or daily life. Improved mobility can help strengthen lifts and prevent injury in CrossFit.

Strength

Strength Class

The CrossFit Strength class is a program designed to focus on development of the primary strength movements – the squat, deadlift, bench press, and their variants. The class itself is structured similarly to a traditional class, where the first part is focused on strength-building movements, and the latter part dedicated to a metcon; however, the class is longer (90 minutes) to accommodate additional lifting time. Unlike traditional classes, which focus on one weightlifting movement prior to the metcon, during strength class we’ll do between 3 and 6 separate strength-building movements each session. These often include one movement each of a compound upper body and lower body movement (i.e. the back squat and the bench press), and some accessory movements that augment the primary lifts (like dips, pull ups, and good mornings). After the lifts, the metcon will usually complement the session by introducing an inverse in volume or load. For example, if the lifting session involves a lot of heavy singles, doubles or triples, the metcon will often be longer with a slightly lower intensity. On the flip side, if the lifts involve lower intensity and higher volume, the metcon may be shorter, but with heavier lifts. 
 
The whole program works in structured cycles, each with a specific focus. Sometimes the focus is on a specific movement (like the squat), while others are focused on a specific modality (like strength overhead or high-volume hypertrophy work). 

The classes are designed for those with a little bit of CrossFit experience under the belt who wish to focus on getting stronger and better at the primary lifts, while still maintaining the metabolic conditioning that is important to any well rounded athlete.

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OLY

OLY Class

Olympic Weightlifting Classes are designed to develop the skills and mechanics for snatch and clean and jerk lifts. Squatting, pressing, and pulling exercises with the barbell are also incorporated. Olympic Weightlifting Classes are offered three times per week at CrossFit Minneapolis.