Week of 7/16

This Saturday, the workout is Saman. From WOD Nation:

If you have been following the story about the Thai boys that were stuck in the cave for 17 days, its been a huge success because they all got out ALIVE 

But sadly one man, a Thai Navy Seal – Saman Kunan died during this mission to rescue the boys. We found this dedicated #herowod at Crossfit Chiang Mai.

The workout explained is 8 rounds because the kids were 3.2 km inside the cave 400m x 8 = 3.2

13 for the boys and their coach

17 for the how long they were trapped inside the cave

Join us on Saturday to honor this hero.

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Week of 7/9

Next Saturday, we will have 4 athletes competing at the Midwest/Central Super Regional Championship!! Sounds awesome, right? It will be. This is a USA Powerlifting Meet at The Lab Gym, right here in St. Louis. Laura, Dani, and Carrie will be lifting Saturday morning, and I believe Rob lifts in the afternoon. If you are free, be sure to stop by and cheer them on!

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Week of 7/2

With this week being a holiday, we want to remind you to ALWAYS sign up for class on line. This is where you will see the most up-to-date schedule.

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Week of 6/25

Shoulder pain is one of the most common injuries in all of sports. The shoulder is a complex joint (really a few joints all crammed together) that pulls on your arm, collar bone, scapula, neck, and spine. That leaves many opportunities for injury, both acute and chronic. We protect ourselves against acute injuries by strengthening the muscles, tendons, and ligaments around the shoulder. However, all of the strengthening can lead to a chronic/overuse injury. So, how do we protect ourselves from that? Check out the Mobility WOD video for some great movements to help keep your shoulders healthy!

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Week of 6/18

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Week of 6/11

The Heart of America Team Competition. It’s pretty much the biggest CrossFit Competition in the Midwest. It takes place in the massive Springfield Expo Center and attracts some of the top CrossFit athletes. For these reasons, it can be VERY intimidating. BUT the scaled division attracts athletes of all skill levels. It is a super fun weekends and a great experience. If you’re interested, take a look at the workouts from last year.

Let me know if you’re interested in competing. Registration begins on June 22nd, and they will sell out faster than you can say, “I hate wallballs.”

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Week of 6/4

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Week of 5/28

Monday, our workout is Murph. This workout was created to honor Lt. Michael Murphy, and most CrossFit gyms tackle it on Memorial Day.

If you’ve never done it, you probably feel pretty intimidated by this workout. Let me reassure you that this workout is doable. Over the last 10 years, I’ve seen Murph completed by athletes of all ages and fitness levels. Like all workouts, we can scale Murph as appropriate.

If you have done this before, you know that it’s doable. You have a PR and you’re ready to beat it. And that’s great – you should definitely push for the best time possible. However, the purpose of this workout is to honor those who have died while serving in the US Military. From Box Life Magazine:

CrossFit affiliates around the world, regardless of ethnicity or nation, honor their courage by pushing themselves to the limit in these (intentionally) brutal workouts. It is a way to remember these men and women—to ensure that they are never forgotten. Every Memorial Day weekend, we remember Navy Lieutenant Michael Murphy.

So, come ready to push yourself to the limit in honor of all of our fallen soldiers. We will have plenty of meat from Super Smokers after. Feel free to bring some drinks and sides to share!

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Week of 5/21

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Week of 5/14

Ok, I’ll admit it. I’m bad at doing mobility. I mean, I have good intentions, but I always seem to get too busy. Or I forget. Or I just don’t want to do it. Yeah, it’s basically just the last one.

But here’s the deal: if we don’t do mobility we will get hurt. If we get hurt, we can’t workout. If we can’t workout, we will look silly in that speedo (but we will still wear it, right?)

So, let’s all agree to make it a priority starting RIGHT NOW! This week, pick 3 days and do these 4 movements -after the workout – for 90 seconds each, per side. If your hips don’t feel better by the end of the week, then you were right, and I was wrong. But if they do feel better, you have a new post-workout routine.

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