Archives


Saturday – 160910

Tomorrow is the big day!! Our paintball group will leave the gym at 11:00 am to head to Wacky Warriors in Milstadt. The winery folks are leaving the gym at noon. Looks like we’re going to have some awesome weather!…

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Tuesday – 160830

If you happen to follow CrossFit Kirkwood’s blog, today’s may seem familiar… Back in 1996, I was an incoming freshman at Saint Louis University High School. I grew up in Oakville and went to a private grade school. That’s not…

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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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Thursday – 160714

TBT – Amy Dehart (now Dukes) 2012 The 2016 Summer Olympics are nearly upon us, and I am SUPER excited! Thousands of amazing athletes compete to be the best in the world in sport ranging from archery to wrestling. A quick…

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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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Tuesday – 160628

Gayla Dixon The first time I met Gayla, she told me that she works at Dress Barn. Since then, I have learned two things. Gayla is a huge Cleveland Cavaliers/LeBron James fan. Gayla is a LIAR!!! (She doesn’t really work…

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Tuesday – 160621

Drew McManus When you think about the best lifters in the gym, Drew should definitely be on that list. He has tremendous pulling strength (recently hit an easy 20lb pr at 435) and great speed under the bar. Look for…

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Tuesday – 160614

Warmup Spealler Warmup 200m Run Barbell Warmup Strength 3 Minutes 1 Power Snatch Every 30 seconds 1 Minute Rest to Adjust Weight 2 Minutes 1 Power Snatch Every 30 seconds 1 Minute Rest to Adjust Weight 1 Minute 1 Power…

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Monday – 160516

As many of you know, Jesse has been applying at various departments to become a police officer. Last week, he accepted a position with U City! Unfortunately, that means that he will be leaving CrossFit 314. It is impossible to…

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Tuesday – 160510

Warmup Spealler Warmup Run 200m Burgener Warmup Skill/Strength Snatch Work – from The Outlaw Way 160509 5×3 Touch-and-Go Power Snatch Then, 1 set of Max Unbroken Power Snatches at 80% of above. WOD 15min AMRAP 30 Situps 20 Hang Power…

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