Archives


Monday – 161003

Well, we didn’t quite make our goal for the running challenge. But, I know that many of you got out there and ran/walked. I know it got me to throw on my running shoes and log a few miles. And…

Read More

Wednesday – 160928

Warmup Spealler Warmup CrossFit Warmup Endurance 3 x 500m Row – Rest as needed between – Score is slowest time WOD 10-1 Power Clean 135/85 Box Jump 24/20 – 15 Situps after each round

Read More

Monday – 160919

Warmup Spealler Warmup CrossFit Warmup Strength Tempo Front Squats 5×3 @ 67.5% 53X0 – 5 Seconds Down – 3 Second Pause in Bottom – Up Fast – No Rest at Top WOD 50 Wall Balls 20/14 40 T2B 30 Box…

Read More

Monday – 160822

Warmup Spealler Warmup CrossFit Warmup Strength Back Squat 5×3 @ 85% of 3RM WOD 3 Rounds 30 Wall Balls 20/14 20 KBS 53/35 10 Box Jumps 30/24

Read More

Wednesday – 160803

Warmup Spealler Warmup WOD Team WOD 30 Minute AMRAP Teams of 3 500m Row 50 Situps 50 Box Jumps 24/20 15 Hang Power Clean 185/125 Rest Until All 3 Athletes Finish – Teammate 1 Starts Row – Teammate 2 Starts…

Read More

Saturday – 160716

Warmup Spealler Warmup CrossFit Warmup WOD “Lumberjack 20″ 20 Deadlifts (275lbs) Run 400m 20 KB swings (2pood) Run 400m 20 Overhead Squats (115lbs) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (24”)…

Read More

Tuesday – 160712

Matt Tucker, Brian Schilli, & Tony Vickers – photo courtesy of Kaitlyn Kennedy Photography Check out these three Men. Yep. They deserve a capital M. You may catch these guys crushing ridiculous workouts during the 4pm open gym, and we…

Read More

Wednesday – 160706

Warmup Spealler Warmup CrossFit Warmup Endurance 4 Minute Tabata Calorie Row 2 Minute Rest 4 Minute Tabata Double Unders WOD 9 Minute Ladder 1-2-3-4-5-6-7-8-9…….. Pullup Box Jump 24/20

Read More

Monday – 160627

Greg and Nicki Schmidt enjoying breakfast from Chris Cakes St. Louis We have some pretty awesome members, and I’m always excited to find out what you do outside the gym.┬áThis weekend Paul’s catering company met up with Greg’s wife’s children’s…

Read More

Thursday – 160623

TBT – Steve Allbright 2013 We’re going to take another swing at the ring work we did earlier this month. The rings can be a scary thing, but they can also be tremendously beneficial. No matter what fitness or skill…

Read More