We are so excited to add a new member to our coaching staff: Traci Slane! Traci has been a coach for many years, and she specializes in strength training (specifically powerlifting). She will be coaching on Tuesdays and Thursdays at 12 pm and you can catch her in classes throughout the week.
Here is a little more about our new coach Traci.
Name: Traci Slane
So many congrats are in order! Everyone did incredible work on the fall challenge, and it was an honor to watch you all give everything you got to those lifts. The clean & jerk, bench press, and chin ups require technique, guts, and raw strength. We had 62 athletes sign up and saw SO MANY PRs all week. Congrats and thanks to everyone who took...
Hello everyone! First off, great job to all the folks that took part in the Fall Challenge. Whether you did the challenge itself or just took part in the programming, everyone did a great job and are making some BIG GAINS! 🏋️♀️
We’ve reached what is always a bit of a weird time of the year in terms of programming. The holidays are happening in rapid...
As we continue to rebuild after the last wild year and a half, our schedule continues to grow! We are adding more classes to our schedule starting this week, Oct 18th, 2021.
Noon classes MWF in-gym with coach Garrett Ferderber
6:30 pm Tuesdays and Thursdays
Trans Strength is back!!! Saturdays 9 am with coach Garrett Hoffman. Trans strength is a class only for folks who identify as Trans,...
We wanted to let you know that we are changing the schedule for our virtual classes Oct 18th
The good news is that we are making our recorded classes easier to access than ever before.
Now, our recorded classes can be accessed the same day, or you can access a back-log of classes through our private member portal.
Access the new Portal Here
As a Solcana member you’ll have...
Fall is here! September means that we are diving head first into our Fall Challenge. This year, we are focusing on two barbell movements, and one bodyweight strength movement. The challenge is:
+ 1 rep max clean & jerk,
+ 2 rep max bench press
+ max set of strict chin ups
This total combines three movements that require a wide-range of skills. You have to be mobile,...
Solcana is now requiring proof of vaccine for all members.
We are asking members to submit their vaccine status to us by September 13th, 2021.
Please complete the below google form and upload a photo of your vaccination card. After the deadline we will reach out to you to let you know to complete this step before you can return to in-person classes.
Online-only members are not required...
Hey Solcana Family! We appreciate this community so much for being so supportive of all the changes over the last year. Over this last month, we have loved circling up with you before class, seeing your smiling faces, and doing partner workouts together again. Great news! Those things are going to continue right now!
We know that there is worry and anxiety as new information is...
Starting Saturdays from 11a-1p coaches Michael Sampson (he/him) and Jenn Schaal (she/her) will be offering Powerlifting Club!
Powerlifting club is open to EVERYONE, and we highly encourage you to attend this time if you are interested in learning more about the sport of powerlifting. Powerlifting is Bench Press, Back Squat and Deadlift. Often, members of our powerlifting club will be training for meets, but it is not...
Welcome to the team Abby Bollum! Abby is our client services admin so she is the go-to person for any and all membership and client experience. She started with us this week and we just wanted to take a second to introduce her to you!
Easiest ways to contact Abby:
Or text (612) 808-0252
Why does working in a gym inspire you?
I love being around people and watching...
Upcoming Changes to Solcana Virtual and Fit From Home
For over a year we have been offering an at home version of Solcana Fitness with our Solcana Virtual programming. Last summer we began offering a small group fitness experience with our Fit From Home program. Both of these programs have been wildly successful and many of you have told us that this is how you will...
As Minnesota vaccination rate reaches nearly 70%, and the potential for a "normal" fall is in our sights, we are left reflecting on all of the changes that have taken place at Solcana in the last 15+ months. The pandemic has taken a huge toll on every small business, but it has also brought us changes that we are excited to make more permanent. We...
This month is filled with fear, anxiety and anger as we and the world watch the Derek Chauvin trial unfold. The city collectively continues to mourn the murder of George Floyd, and call for some semblance of justice, with the trial, with policing in general and with the fate of the memorial on 38th and Chicago. We fully expect and support protests that are happening...
Well, we made it! Five weeks of events and many, many more weeks of training to work towards them. So many PRs! So many expectations surpassed! Our first Invitational was a blast. It was so cool to see everyone push themselves to the next level.
Let's talk about event 5's results.
We wanted the final event to be a real doozy. For virtual, this meant burpees of...
We are in the home stretch! Great work everyone.
Event 4 - wow what a ride!
A lot of folks did not expect gymnastic movements - SURPRISE!!! We have been working a lot on handstands, grip strength, and our cores. We're definitely primed for some bodyweight strength.
For indoor we did handstand walk or hold, along with a max hang. Scores were combined total of the two, with...
WE'RE STILL AT IT!!! 🔥🔥🔥
Event 3 of the Solcana Invitational is done and WOW my pecs are sore.
The bench press is something we've been working on for a long time. We wanted a pressing variation in the events, but with all the overhead stuff going on in the Turkish Get Ups, a regular should press seemed redundant. Enter: The Bench Press. Beloved by some. Begrudgingly...
Event 2 of the Solcana Invitational was a doozie! Thanks to everyone who participated, you all rocked it.
Those of you that did it know: The Turkish Get Up really is truly a full-body lift. On top of that, it tests your balance, stability, mobility, endurance, so many things! Shout out to everyone who put up a big Turkish Get Up PR, or folks new...
We got word from the Governor yesterday that we can re-open. We can't offer classes until January 4th, but until then we plan to offer open gym hours.
Here is what you need to know about open gym:
We can only have 4 people in the space at once to accommodate the 12' rule.
We ask that you limit your attendance to 2x per week. If...
The 30-day pull-pull challenge is guaranteed to get you feeling strong and EXCITED!
30 days to add 10+ lbs to your 3 RM deadlift, and 1+ reps to your strict pull-ups.
Oct 26th - Nov 25th
3 Rep Max Deadlift
Max effort single set Strict Pull-ups
$59 registration fee includes:
+ 5 extra indoor classes in that 30 day period
+ 2x per week at home programming
+ Nutrition content focused on increasing...
I am so thrilled to announce an addition to our Fit From Home program: JOY & CONNECTION with Lauren Anderson & Jess Finney
Joy & Connection is a 12-week small-group program for people who are ready to break away from diet culture and embrace the awesomeness of their body.
The program is COMPLETELY ONLINE so folks can stay safely at home, and still get access to high-quality...
As we continue to experience the changes that COVID brings, we at Solcana are working hard to make sure our members get what they need and that our membership offerings reflect the needs of the greater community. We are moving to a new pricing model, and I want share it with you in detail so you understand how it works. Current members will be able...
With the stay-at-home order lifting May 18th, we are able to host small outdoor barbell classes. We are super excited to get our hands on some barbells again, and we are sure you are too. We are starting off slow, only offering a few classes per week so we can nail this process, and will be building up the number of classes we can offer...
In the past few weeks I think we’ve all realized that working out during a global pandemic is not necessarily ideal. Having a gym at your disposal has a lot of perks: You have a wide selection of equipment, high ceilings, you don’t have to worry about noise, and in Solcana’s case you have lots of programming options at your fingertips. Being suddenly confined to...
This is a crazy time. We are all stuck at home trying to flatten the curve, but also going a little stir-crazy. Over at Solcana we are also trying to keep our small business going. To address both those needs, we are now offering virtual fitness classes! For the last week we have been testing these classes with our current members, and now we are...
We are so excited to bring you some live digital content. This quarantine may have us at home, but that doesn't mean we can't stay well together. We will be offering live digital classes every day of the week, plus we will post the recorded class so you can watch at your convenience later in the day. Here are the details about how it will...
After the Governor's announcement yesterday, we have decided to close our doors for two weeks, until April 1st. We will be closing today, March 17th after the 5:30 pm classes. Ideally at that time we will be able to open again and hold classes in our beautiful space. As the situation is fluid, we will keep communicating with you as the days go on about our plans...
Here at Solcana, we will continue to operate business as usual until we hear otherwise from the Minnesota Department of Health. Our recommendations for our athletes are as follows:
People with compromised immune systems and folks over 60 should not attend classes or events at the gym.
If you have been or are currently sick please stay away until you are AT LEAST 48 hours symptom-free. You...
Why you should sign up for the Beginner Olympic Weightlifting Meet
By Mike Grewe
When I first started doing CrossFit in 2017, I was completely new to almost every movement, especially Olympic weightlifting. I was not really involved in sports growing up, and had also struggled with my body image; as a result, my confidence in even being able to do these movements was very low. However,...
Mimi joined Solcana in 2017 with a strength training interest, looking to lift more seriously on a Powerlifting team. She's become a staple of the Solcana lifting community; attending meets, challenging herself and supporting her fellow lifters. Mimi focuses on Strength and Power Lifting, attending CrossFit and Mobility classes to support her training. Coach Jenn says to "watch Mimi stretch sometime - it is so...
This class is not currently offered. Please check back at a later date to learn about the next available class.
Learn the basics of fitness during the prenatal period. Whether you are currently pregnant or want to become pregnant, this workshop is designed for you. We will learn about breath work, core control, pelvic floor health and how to prepare for the postpartum period. We will...