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How to Get Your First Pull-Up
Getting your first unassisted pull-up is a big deal. To be able to pull your body weight up to get your chin over the bar using only your own raw strength...that's bad… -
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SISU Transformation: Simone Ramler
About Simone I work night shifts as a Paramedic for North Memorial and also work as a tactical/SWAT medic. I come from a big family; I’m the oldest of 6 kids, with…
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SISU Transformation: Stef Reeves
About Stef I grew up in Plymouth, MN and have loved being a native to this wonderful state. In high school, I swam competitively on the swim and dive team. I attended…
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Reaching Full Depth: the Importance of Range of Motion
You may hear the phrase ‘range of motion’ get thrown around by coaches at the gym. What exactly is it and why do they keep going on about it? It really all…
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SISU Transformation: Matt Sullivan
About Matt I work in the financial services industry and live in Wayzata with my wife Ashley, our two year old son Sig, and Kane, our English bulldog. We’ve lived in the…
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Ascent Protein Gingerbread Spice Cupcakes
Coming back at you with another tasty protein treat! If you missed the Ascent Protein Fat Elvis donut recipe, be sure to go check that out, but for now, we have some…
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SISU Transformation: Emily Peterson
About Emily I was born and raised in southern Minnesota. I grew up playing sports but really fell in love with softball, which I played for around 18 years. When I went…
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Defining a Strong Community
One of the defining characteristics of a CrossFit gym has always been the strong sense of community. From the start, CrossFit athletes have been known to rally around one another and cheer…
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Ascent Fat Elvis Protein Donuts
I don’t know about you, but I love a good donut! I also love hitting my macros on the daily, so when I can make those two things align, I’m one happy…
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Quality > Speed
Crossfitters workout HARD. We want intense; we want heavy, we want fast…right? High intensity workouts are key to building amazing fitness, adaptability and strength. But here’s the straight skinny on fast, intense…
