Merry Christmas!!

Merry Christmas!! We will be closed for the holiday, but we will reopen midmorning Tuesday.

Week of 12/18

Well, we’ve finally come to the end of this super long squat program! I hope you’re all feeling well rested and ready to PR! This time, we’re going to do a little overload before we attempt a PR. What does that mean? Check out this video for a full explanation:

Good luck, gang!

Click here for this week’s workouts.

Week of 12/11

We are 1 week away from the 12 Bars of Charity Event!!! Make sure to get your ticket online to save some time. Next Saturday, you’ll pick up your packet from the Hilton St. Louis at the Ballpark starting at 2 pm.

We’ll plan on starting at Fox Sports Live and hanging out there until 3:30. After that, the group consensus rules! We’ll shuttle on down to the next place. Hope to see you all there!

Also, our Food Drive is off and running! It looks like we’re about even with CFKW, but I know we can do better! Bring in those non-perishable items, and let’s do some good this year!

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Week of 12/4

December is going to be a great month! We already have a bin at the gym to collect donations for Stl Food Bank. You can find a list of suggested items here. This is the season of giving, so let’s GIVE!

And in 2 weeks, we will be participating int 12 Bars of Charity. If you know Amie and me, you know that we’ll be sporting green and red hoodies for Stray Rescue and APA, because we LOVE DOGS!! The other charities are all very worthy causes and include Autism Speaks, World Pediatric Project, Girls and Boys Club, Young Friends of Kids with Cancer, St. Patrick Center, and St. Jude’s Dudes.

Stay tuned for details on where we’ll start!

Click here for this week’s workouts.

Week of 12/27

I hope you all had a great Thanksgiving! I can’t believe it’s almost December, but we’re going to close the year out with a bang!

For the month of December, we’re going to collect donations for St. Louis Area Foodbank. This will be a friendly competition with our friends at CrossFit Kirkwood. Starting on 12/1, there will be a bin at the gym to leave donations, and we will collect throughout the month.

Also, we will be participating in 12 Bars of Charity – a fun, bar-hopping event with proceeds going to your choice of charity. Stay tuned for more info!

Click here for this week’s workouts.

Week of 11/20

It’s that time of year! Thanksgiving!! Take a look at this week’s schedule, and get ready for ThanksKilling! We’ll have open gym on Thursday from 8-10. Also, we are participating in a Small Business Saturday event! Check it out!

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Week of 11/13

Congrats to Alicia and Amy for an awesome finish at Battle for the Badges this weekend! They came in 7th out of 25 scaled teams! Way to represent! Keep your eyes peeled for another chance to compete in the near future.

Click here for this week’s workouts.


Veterans Day

In honor of Veterans Day, tomorrow’s workout will be Three Wise Men. This is an excellent non-profit with a great story. Check it out:

The Three Wise Men Veterans Foundation was founded in 2014 by Marine Corps combat veteran Nathan Fletcher in honor of his three cousins: Jeremy Wise, Ben Wise and Beau Wise. After the September 11, 2001 attacks on our country, Jeremy joined the Navy and became a Navy SEAL. Ben, already in the Army, became a member of the legendary Green Berets. Beau followed his brothers into the military and joined the Marine Corps Infantry. Together they served over 1,600 days deployed in Iraq and Afghanistan. Tragically, Jeremy was killed by a suicide bomber in Afghanistan on December 30, 2009. Two years and eleven days later, Ben was killed in a firefight in Afghanistan. Beau remains on active duty in the United States Marine Corps.

Jeremy and Ben represent the generation of veterans who gave that last full measure of devotion to their country. We often honor them as a nation. But Beau Wise represents that generation of veterans who survived combat, and we have to ensure they not only survive but thrive in the peace that follows war. We’re excited to announce that Three Wise Men Veterans Foundation will join Headstrong, a national organization that provides post-9/11 veterans with cost-free, stigma-free and bureaucracy-free mental health care. Click here to donate to the cause. Scroll to the bottom to see the workout and scaling options.


Week of 11/6

Happy November, everyone! With the weather starting to turn, we figured it was time for some new apparel! Check it out!

Women’s Fleece – $30

Men’s Fleece Hoodie – $35

Click here for this week’s workouts.

Week of 10/30

Scheduling Note: We will not have classes on Tuesday evening. Have fun Trick or Treating with your kids!! Also, we will have open gym at 9am this week. There will be no formal class. Just an extra time to work out!

For your reading pleasure: The Most Revealing Test in CrossFit

  • I really enjoyed this article. I think this can sometimes go too far and end up embarrassing someone, but I definitely think it’s worth reading.

Just for fun: Our Tuesday WOD is obviously a nod to Halloween, so…

Click here for this week’s workouts.