Archives


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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Friday – 160108

Katilyn Kennedy Here’s the low down, Folks: our very own Kaitlyn Kennedy is a swell photographer, and she’s offering to share her talents with our Community by creating a calendar of 314 Athletes looking like a bunch of bad mamma-jamma’s,…

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Thursday – 151119

Tony Vickers – Handsome Devil-Dog, itn’t he? I wish Facebook had let me know it was this young man’s birthday ahead of time. I’d have had this post ready last night. Alas. Tony, I wrote THIS POST about a month…

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Monday – 150921

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J….

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Friday – 150904

Warmup Spealler CFWU Olympic Lifting Power Clean and Push Jerk 5 x 1 Increase weights from previous two weeks. WOD “The Old 1-2” 10min AMRAP 10 Deadlift 135/95 15 Pushup Scores on 150903: Jesse – 9:00rx Rob – 8:59rx Ben…

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Friday – 150828

Warmup Spealler CFWU Olympic Lifting Power Clean and Push Jerk 5 x 3(1+1) Use the same weights as week 1 with this increased volume. If this feels too easy, you can increase the weight, but stay below absolute maximal effort….

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Friday – 150821

Warmup Spealler Skip CFWU Olympic Lifting Power Clean and Push Jerk 5 x 2(1+1) (Power clean, push jerk, power clean, push jerk. Repeat for 5 total sets.) WOD 10-9-8-7-6-5-4-3-2-1 Power Snatch 75/45 *20 Double unders after each set

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Wednesday – 150225

Josh Clark – Strict Press CLICK HERE for a thorough and simple explanation of the three overhead movements: the Press, the Push Press, and the Jerk. Each helps to build the other two. I agree with the author, Jace Derwin….

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Wednesday – 150128

Caption Contest I’ll give away a free FitAid, T-shirt or Hat to the winner. Rob Carr will be the sole judge in the matter. Warmup Spealler CFWU Strength Strict Press 5-5-5+ 90%(65-75-85) WOD “Twin Glock 40’s” EMOM – 14 Even:…

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Wednesday – 141231

Sara Coe snatching 170lbs for a PR. Sara Coe set a few goals for 2014: Snatch 170lbs Clean and Jerk 200lbs Back Squat 300lbs Done. Done. And done. Enjoy the videos. Sara, while I am constantly floored by your phenomenal…

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