News | Business

Timberwolf CrossFit Opens on West Seventh [IMAGE]
by Joel Vadnais

Early in June, Tony Koens opened Timberwolf CrossFit at 1044 West Seventh at Randolph. The new fitness center is small, but provides a niche workout facility. With kettle bells, gymnastic strings, plyometric boxes and massive tires, Cross Fit is aimed at a different kind of fitness. With multidirectional movement and fast movement exercises, workouts here are aimed at getting potential customers into the kind of shape Olympic athletes possess.

Tony trained with two medal winners in the Vancouver Olympics in 2010 and many other contenders on a professional level. He is certified by three different accreditation associations. Tony grew up in Sioux Falls, South Dakota, and later moved to Orlando to join a personal training school, later receiving certification from the National Personal Training Institute. While there, he also taught as an assistant instructor, and later in Champlain, Minnesota, training others at the Velocity Sports Performance center. He then moved to Utah, where for three years he taught at the Utah Olympic Park. Now married with two small children, he decided to open a gym of his own here in St. Paul, bringing his expert knowledge of the art of fast movement and multidirectional movement.

In high school, Tony found himself weighing more than 220 pounds, but through exercise and a complete change in eating habits, lost weight and now is a rock solid 185. He does not use the word diet as, to him, the word seems temporary. In high school he did not know about weightlifting, but cut out sugars and binge eating by the age of 17. He began lifting weights ten years ago, and now at 28, he has been teaching professionally for the last five.

photo: Tony Koens practices on the rings.

A certification with the international CrossFit organization is required to run a CrossFit gym — there are more than two thousand CrossFit gyms worldwide. His exercise routines are intense; starting with 21 tire flips (truck-sized tires), 21 plyometric box jumps and 21 medicine ball squats and tosses, he keeps up the intensity by repeating this grueling pace down to sets of 15, then to sets of nine each. By doing this as fast as possible and charting your progress, this is about as different from a normal gym as you can find. No Nautilus machines here.

Tony is intimidating to look at, just by his upper and lower body bulk, but when he demonstrated his power on the gymnastic strings he became suddenly graceful. He jokingly said, “I want to be able to get my grandmother up to this level by slowly working up to it [on the pull up bars].”

Tony’s passion for helping others sprang from his high school days of intense self-study. He has nine clients now, with the capacity to work with many more. He has been up and down West Seventh putting up flyers and has felt welcomed by local small business owners
Training plans run from $100 to $150 per person per month, with discounts available for police and firefighters at $95 per month. These plans involve three sessions per week in any class. Regular specials include $125 for three times per week and $155 for unlimited classes. Weekly group classes start at 5:30, 6:30 and 7:30 a.m. and 12:30, 4:30, 5:30 and 6:30 p.m. Open gym is 3:30 and 8:30 p.m. Saturdays Timberwolf CrossFit is open from 8:30 a.m. to 12:30 p.m.

More information is available at or 651-329-6089.

back to top

Claddagh Coffee to open in July
Mary Bard studies plans for her new Claddagh Coffee at 459 West Seventh, opening in July. She plans to serve espresso, pour-over and brewed coffee, handcrafted beverages, fresh-baked pastries, homemade desserts and a full cafe menu featuring locally grown ingredients.

back to top

La Limeña Market: Spicy! | 6.11

by Jo Heinz

What hits the eye when first glancing at the signage at La Limeña Market, 1211 West Seventh, is that it offers many conveniences such as paying bills, phone cards, money orders and airplane tickets. What isn’t so visible from the outside is the large array of grocery items one commonly finds in a supermarket. The layout is simple, the shelves well stocked, and the place is immaculate.

It has the feel of the nostalgic Ma and Pa grocery store but with a unique twist: Hispanic products from Mexico, Honduras, El Salvador, and Peru. Near the entryway, fresh baked breads, cookies, and other sweet treats are delivered daily from the El Guanaco Bakery on East Seventh, which specializes in El Salvadorian baked goods.

About four years ago, owners Elias and Flory Salvador purchased this store, formerly known as La Palma Mercado, from Luis Gutierrez. Next door to La Limeña Market is Flory’s Beauty Salon, which they opened May 1 of last year. Both have beauty operator’s licenses from their native El Salvador as well as those obtained from California and Minnesota.

Elias began his career as a butcher in California, arriving new to this country. Much later he had worked for ConAgra, here in Minnesota, for seven years and was eager to open a butcher shop of his own. His butcher shop has been open several years now. He prides himself on good specialty meats such as fajita, sesina (cow’s neck, skinny cut and seasoned with a rub of different spices and salt), chorizo, and other meats with special, sweet meat seasoning like cinnamon, his recipe of chili salsa, and traditional guacamole sauce. Beside specialty meats, one can buy Angus steak, and fish like tilapia and mackerel as well as ham bones. In the freezer area, frozen shrimp and home-made tamales can be found.

Some of Elias’ meat customers come in from different areas, knowing the quality and tenderness of his products. It is important to Elias to have a smaller quantity of meat, but maintain a higher quality. His weekend special (Friday–Sunday) consists of carnitas, a traditional Mexican dish made of pork seasoned with cilantro, cumin, and onion.

People from the neighborhood tend to stop in and try the more familiar food items, such as tostadas, donuts, snacks and sauces. However, there are seasonings of all kinds to choose from, such as dried red chili peppers called guajillo, that smell like paprika, varieties of corn tortillas, beans, flours, and canned goods. Unlike many specialty food stores, Elias makes sure all of his canned goods are fresh — indeed, there are no products in this store past their expiration date.

For information, call 651-224-6825. Hours are Mon-Sat 8am-9pm, Sundays 8am-7pm. If you are looking for good prices and fresh wholesome food with great variety, they have not only the hot, but also the tasty food you’re sure to like!

back to top

Lady and the Lion Hair Salon | 5.11 

by Jerry Rothstein

Jaymes Taylor has opened Lady and the Lion at 489 West Seventh (651-644-5898) and has been busy recreating the former tattoo parlor into a welcoming and stylish salon that has room for four stylists now, and five eventually.

Jaymes is a Master Barber who has been practicing in St. Paul for more than 35 years. He worked at The Barbers with Joe Francis, who also started the Cost Cutters chain of family hair salons, and in 2008 opened Lady and the Lion Hair Institute on Selby. Jaymes was also a model and product development expert for the Lustra Silk line of products. With Lady and the Lion, he can take on apprentices to help them get a start.

Jaymes’ clientele includes people of all ages and ethnic backgrounds — he offers a place where everyone is welcome. Widely known in St. Paul, his regulars include Police Chief Tom Smith, State Senator John Harrington, University of Minnesota Oncologist Dr. Stan Williams and former Minnesota Viking Joey Browner.

Stylists include Nika and Topaz (braids, weaves, dreadlocks, twists and extensions), Tracy (barber/stylist), Robert Keim, who is also an instructor at the Minnesota School of Cosmetology and Shirley Williams (experienced master barber and stylist).

Jaymes points out that a hair stylist is really an “artist-craftsman” whose goal is for the customer to have the right look and to feel like a work of art.

back to top

Prototype Career Service | 2.11 [IMAGE]

by Jerry Rothstein

By the time she was 23, Amy Lindgren had worked at 50 different jobs. “I’m really good at getting jobs!” she says. As a very young girl she recalls pulling a wagon around her White Bear Lake neighborhood, finding cans and bottles to redeem or buying and selling things and setting up some trades. Her urge to do business was so strong that she would buy candy bars and sell them at a profit to her Girl Scout Troop before their meetings. For this she was expelled, but later in life was asked to serve on the Council board, which she did for five years.

As a college student, Amy started two businesses — a house cleaning service that lasted a year, followed by a house painting and tiling business for another year. With all her jobs and enterprises, she put herself through St. Kate’s, eventually (it took almost seven years!) graduating with a degree in English.

In 1985 she started Prototype Career Services to help others find the right job for them. At the same time she launched Banfil Street Press, which provided a business framework for her freelance writing, editorial coaching for writers, and publishing efforts. Banfil Street Press has also published a book for health professionals to help them understand the life issues of former prisoners of war (“Life after Liberation: Understanding the Former Prisoner of War,” 1992). With Prototype, Amy concentrates on helping clients find their career direction and strategizing their job searching process. Once she has a clear idea of what the client wants to do for a living, she also helps them to create focused résumés that strengthen the impression they make with potential employers.

Prototype also publishes books to help people with their job transitions. Their Pocket Job Series offers focused guides for job searching, including: “Five Steps to your Next Job,” “Résumés Etc.,” “Job Interviews,” “Job Search Over 40” and “Financial Survival Between Jobs.” In the Making the Leap Job Search series are “Job Search for Students” and “Job Search for Transitioning Military Personnel.” Customized newsletters and curriculum sold to government job search programs broaden the field of coverage so that resources are offered for just about any aspect of job seeking.

In her spare time, Amy teaches at The Loft Literary Center in Minneapolis and writes a weekly column published in the St. Paul Pioneer Press and other papers, called “Working Strategies” (see

She and her husband Bruce Peterson live on Banfil. His bonsai are known around the neighborhood, and he took part in the 2010 West Seventh Neighbors Garden Tour.

Libraries connect residents to today’s job market
| 2.11 [IMAGE]

The St. Paul Public Library, James J. Hill Reference Library and Goodwill/Easter Seals, in partnership with Workforce Solutions, are hosting free job seminars in February to help job seekers improve their networking and job searching skills.
  • Between Jobs: Connect to Today’s Job Market seminars feature presenters with a wide variety of career and job-seeking skills and experiences to share. Registration is not required, and all programs are free. For more information, visit
  • Entrepreneurship: The Famous Dave’s Story: February 2, 6:30 p.m., at James J Hill Library, 80 West Fourth Street. Famous Dave Anderson tells his amazing story of how he followed his dreams to become America’s Rib King! Call 651-265-5500 for  info.
  • How a Staffing Agency Can Help You: February 10, 6:30 p.m. at James J Hill Library, 80 W. 4th Street. Representatives from local staffing agencies discuss the benefits to job seekers of applying and working with them. Using this approach can diversify and strengthen your employability, as well as connecting you with opportunities you may not otherwise uncover. Call 651-265-5500 for further information.
  • What are Green Careers All About? February 17, 6:30 p.m. at Arlington Hills Library, 1105 Greenbrier Street. This session with Trina Maldonado highlights training opportunities for a career in various “green” industries and how to conduct a job search for a “green” career. Call 651-793-3930 for further information.
  • How Social Networking Can Help Your Job Search: February 24, 6:30 p.m. at Rondo Library, 461 Dale Street N. Ivan E. Nunez, web professional with extensive experience developing interactive marketing solutions, explores strategies and offers tips for promoting your professional skills while developing your personal brand online. Call 651-266-7400 for further information.

West 7th Business Association
To learn about the West 7th Business Association, email info@west7thbusinessassociation, or visit The W7BA Enhancement Coalition meets the first Thursday of the month, 11 a.m., at Mancini’s Char House, 531 West Seventh. Any resident, proprietor or stakeholder is welcome to attend.

back to top

Self-managed web sites powered by iEditWeb, Inc.