Monday – 120910

Virtuosity: performing the common uncommonly well.”

CrossFit Warm-Up

3 x 8


Back squat

5 @ 55%, 5 @ 65%, 5+ @ 75%

Beginner/Intermediate: 3 x 5 @ 55%


12-minute AMRAP

100′ bear crawl

30 Double Unders (sub 60 single unders)

Saturday – 120908

CrossFit Warm-Up

3 x 8


“The Chief”

5 Rounds

3-Minute AMRAP

3 x Power Clean (135/95)

6 x Pushup

9 x Air Squat

1-Minute Rest

Cool Down

400m Run


Friday – 120907

CrossFit Warm-Up

3 x 8


Rope Climbs


Max Reps – 2min/station

2 Rounds

Rope Climbs (Pulls for intermediate/beginner)

Calorie Row

GHD Situps (Regular for intermediate/beginner)


2-Min Rest

Thursday – 120906

CrossFit Warm-Up

3 x 8


Strict Press

Find 1-rep-max

Intermediate and beginner: form over weight


5 Rounds

10 x Push Jerk @ 75% of 1RM

10 x Lateral Burpee

100m Run

Wednesday – 120905

CrossFit Warm-Up

3 x 8


Turkish Get-Up


Stagger Start

Reps Shared

200m sled push (90/50)

50 situps

50 power cleans (115/85)

50 pullups

200m sled push

Tuesday – 120904

CrossFit Warm-Up
3 x 8


Double/Triple-Under Practice
Alternate with Handstand Practice




15-min AMRAP
7 Push Press (105/70)
7 Toes to Bar
7 Burpees

Monday’s WOD – 120903

Amie demonstrating some solid thruster form during Fran.


CrossFit Warmup

3 Rounds

8 Pullups

8 Dips

8 Situps

8 Hip Extensions


Samson Stretch


Back Squat

Find 1RM

Beginner and Intermediate focus on form over weight



Kettlebell Swings 70/53

Box Jump 30/24


Grand Opening!!!

On September 1st, CrossFit 314 will officially open! We plan to celebrate with a Grand Opening. Here are the details:

  • Saturday September 1st
  • 10am – 2pm
  • WODs from 11-1 (bring your workout clothes!!)
  • Snacks will be provided

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:

Home WOD

Burpees for Time


100 burpees for time


75 burpees for time


25 burpees for time

Neil’s Favorite Shirt

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.

Home WOD

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!!

Tim’s Take

As we get closer to opening, I realized that my time at my current gym (CrossFit South City) is coming to an end. I realize most of you are glad about this, but whatever, I’m not talking to you. To the 1.75 people at my gym that will actually miss me, I would like to thank you for showing me what CrossFit is. CrossFit is not a place; it can be done in a basement or in a park. It’s all about getting together where you can, when you can, with whomever you can, and working hard. I actually think it’s funny that it took the act of me joining a gym to realize I didn’t need to join a gym to get in shape.

Now, I’m sure you’re now thinking “this idiot is opening a gym and he just said you don’t need to join to get in shape!” So, why do you need a gym? For the community. The people you surround yourself with will push you to do better in workouts and in life. The community adds an aspect of accountability to fitness that makes it more effective. More than that, the community makes it fun! That’s what will keep you coming back.

As we get closer to opening our doors, I am not excited about working out at a new “place” or working out with new stuff. (Okay, I’m a little excited about the new stuff.) I am excited about starting a new community and showing them what my community showed me… How to be better at life.

Oh yeah, I’m also excited because everyone will have to pretend to like me, or I will make them do burpees!! Peace

Now stop crying and do burpees
Home WOD
Burpees and situps