Archives


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…

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Monday – 160620

Happy Father’s Day to all the dads out there! Warmup Spealler Warmup CrossFit Warmup Strength Back Squat Use W1RM or 90% 1 @ 70% 1 @ 77.5% 5×3 @ 82.5% WOD 9-15-21 Pullups OHS 95/65 3 burpees every min

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Tuesday – 160531

Like every year, it was AWESOME to see so many folks tackling Murph! It was great to have our friends from CrossFit Kirkwood come down, too! One of my favorite things is to check Facebook after a major event to…

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Monday – 160523

Katie Barlage Things have been a little hectic lately, and I’ve definitely fallen behind on my To-Do List. One of those items is to talk about the squat cycle that we’ve been on (thanks to Sheila for keeping me on…

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Thursday – 160519

TBT – Liz Marques (Seitz, these days) 2013 Kim Walford is a 4x Raw IPF World Champion, and she has deadlifted 535 lbs at a bodyweight of 151 lbs (over 3.5x bodyweight)! She’s the best deadlifter in the business (though…

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Labor Day and Juggernaut – 150907

Happy Labor Day, gang!! Just a reminder that we will have open gym from 9-11. Since I didn’t notice the holiday until last week, we have a workout scheduled. Feel free to do the scheduled workout or make up your…

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Monday – 150907

Tomorrow, we’ll run Open Gym from 9-11am. BUT!! Tomorrow is the beginning of our second go-round with the Juggernaut Strength Program. And I’d be darn shocked if everyone wasn’t chompin’ at the bit to get started on their Back Squat…

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Tuesday – 150818

You guys did an AWESOME job!!! Last week, we set the bar pretty high. I did a little math and thought that 2000 lbs was aggressive, but it just seemed too perfect. A TON of PRs. Just has a nice…

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Thursday – 150430

Warmup Spealler CFWU Strength Deadlift 4×10@60% 1×10+@60% *Use 90% of your 1RM **Stay 2-3 reps shy of failure WOD 6 Minute AMRAP 5 Power Snatch 95/65 10 Front Squats 15 Box Jumps 24/20 Rest 2 Minutes Repeat

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