Archives


Friday – 160603

While Laura is setting state records at the Missouri State Powerlifting Meet, we will have 8 teams competing at the Dynamic Duo competition! Here are the details: Dynamic Duo Competition CrossFit Uncharted Saturday, June 4 at 8:00 am Heat Times…

Read More

Friday – 160506

Alicia and EmCee on a typical Flex Friday. Warmup Spealler Warmup Run 200m Gymnastics Work Strength Bench Press 5 x 3 @ 90% WOD 5 Rounds – Not for Time 10 Bicep Curls 10 Dips 5 Weighted Chin Ups 10…

Read More

Friday – 160422

Dzenana Delic Didi, I’ve told you before, but when you started at the gym, you were not a super-high performer right out the gates. Your squat was as immature as they come, and your upper-body strength for the pullup and…

Read More

Friday – 160415

Warmup Spealler Warmup Run 200m Gymnastics Work Strength Bench Press 5×8 @ 60% – Alternate w/Bent Over Rows WOD 5 Rounds – Not for Time 10 DB Front Raise 10 Incline Bench 10 DB Side Raise 10 Bent Over Reverse…

Read More

Wednesday – 160406

EmCee Hammer Pretty much sums it up, I’d say. Warmup Spealler Warmup Run 200m Gymnastics Work Endurance 3 Rounds Row 250m Run 200m Rest as needed between efforts WOD 21-15-9 Bar Facing Burpee Push Press 115/80 Rest 3 Minutes 21-15-9…

Read More

Thursday – 160324

Azra Denic I know what you’re thinking: “This isn’t necessarily a HEAVY workout…we have to run a WHOLE mile first, for goodness sakes! I thought we were going to do King Kong or something!!” Well, you’re right. But this is…

Read More

Saturday – 160130

Megan Bryant As long as we’re on the “Small but Mighty” category… Warmup Spealler Warmup SKIP CrossFit Warmup Monster Mash CrossFit Linchpin Test 7 4 Rounds for Time: 4 Power Clean 205/145 4 Front Squat 4 Shoulder to Overhead For…

Read More

Tuesday – 160126

Ben Marsh – Birthday Boy Warmup Spealler Warmup CrossFit Warmup Skill 15 L-Ups 10 Skin the Cat 5 Strict Muscle Up WOD 5 Rounds for Time 5 Stone to Shoulder 145/115 10 Toes to Bar 15 Box Jump 24/20 Cashout…

Read More

Wednesday – 160113

EmCee Hammer Frank is a proud 57 years young. EmCee is maybe 30? I really don’t know. What I do know, is that one of the best things about CrossFit is that it brings together people from all walks of…

Read More

Saturday – 151219

Warmup Spealler Discuss Scaling Options Monster Mash For time as a 2-person team: 100 Thrusters 95/65 80 Burpee Box Jumps 24/20 60 Bar Muscle-ups 4k Row 2 Mile run For time as a 2-person team: 50 Power Cleans 155/105 50…

Read More