Archives


Monday – 160912

Sounds like a bunch of you have been out walking and running! And it looks like we’re going to have some awesome weather this week, so let’s amp it up!! Get out there and don’t forget to log your miles!…

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Friday – 160909

Warmup Spealler Warmup CrossFit Warmup Strength Bench Press 5×6 @ 75% of 1 RM – Alt with drop set pullups WOD 20 Minute AMRAP 250m Row 7 T2B 7 KBS 70/53

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Saturday – 160827

Best of luck to Meghan, Dani, Preston, and Drew who will be competing at G3 this weekend. Stop by Chaifetz if you’re in the area to cheer them on. For tickets and heat info, check out the FB page. Warmup…

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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

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Monday – 160801

Man, summer is just FLYING by! I can’t believe it’s already August. Soon, kids (and teachers) will be back in school, and the temperatures (hopefully) will drop. Five months until the end of 2016. 152 days. That’s 152 days of…

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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”)…

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Tuesday – 160705

Warmup Spealler Warmup Barbell Warmup Strength 6 Minute EMOM 3 TnG Power Snatch – Modify weight as needed 2 Minute Rest 6 Minute EMOM 3 TnG Power Clean – Modify weight as needed WOD 3 rounds 21 KBS 70/53 15…

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Wednesday – 160615

Nikki Cox About once a week, we program double unders. Many of you have mastered this movement, but others dread the thought of whipping yourself across the arms/legs/butt for the whole workout. If you’re in this second group, give these…

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Tuesday – 160607

As you’ve probably heard, Laura V (W?) won the 63kg weight class at the USAPL Missouri State Powerlifting Meet on Saturday! Not only did she win, but she bested the next competitor by 80 lbs, broke two of her own…

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Tuesday – 160524

We have a lot of events coming up! Next Monday is Murph with our friends from CrossFit Kirkwood, starring Ozark Smoke BBQ. The following Saturday, June 4, Laura will be competing at the Missouri State Powerlifting Open at the Lab…

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