“Virtuosity: performing the common uncommonly well.”
3 x 8
5 @ 55%, 5 @ 65%, 5+ @ 75%
Beginner/Intermediate: 3 x 5 @ 55%
100′ bear crawl
30 Double Unders (sub 60 single unders)
3 x 8
3 x Power Clean (135/95)
6 x Pushup
9 x Air Squat
3 x 8
Intermediate and beginner: form over weight
10 x Push Jerk @ 75% of 1RM
10 x Lateral Burpee
3 x 8
Alternate with Handstand Practice
7 Push Press (105/70)
7 Toes to Bar
8 Hip Extensions
8 OHS w/PVC
Beginner and Intermediate focus on form over weight
Kettlebell Swings 70/53
Box Jump 30/24
On September 1st, CrossFit 314 will officially open! We plan to celebrate with a Grand Opening. Here are the details:
Come see the new space, get a workout in, and just hang out at the newest CF box in St. Louis!
While you’re waiting, tackle this WOD:
Burpees for Time
100 burpees for time
75 burpees for time
25 burpees for time
I own lots of shirts. Mostly related to CrossFit in some way or another, but of all those shirts, I have one clear favorite.
“You don’t have to be great to start… But you have to start to be great.” – Zig Ziglar. As a trainer, I hear a lot of excuses why people don’t do CrossFit. The most common one is that they think it is too hard. “I just need to get in a little better shape before I start.”
CrossFit will get you in the best shape of your life. There is no minimum level of fitness required. You’re worried because you can’t do a single pushup? I promise you won’t be the only one. You can’t walk up the stairs without getting winded? Let me help you become the stair master!
I have worked with some amazing athletes. I’m impressed by a 400 lb deadlift, a sub-5:00 mile, and 60 unbroken pull-ups. BUT – I get much more excited watching someone get their first pull-up, jump on a box for the first time, or look amazing in their wedding dress.
CrossFit 314 opens our doors in less than a month!!! Come get started and change your life. Neil@CrossFit314.com
Get your legs warmed up and ready to move. Then,
Run the length of your block as fast as you can.
Rest 2 minutes and repeat for 6 total.
Run 1 mile
Aim for a steady pace throughout.
Go for a 30 minute walk.
You’ll be amazed how good it feels just to be moving!!