Archives


Monday – 161010

The Heart of America Team Competition draws some of the best athletes in all of CrossFit. Regional and Games athletes abound in this 3 day competition. The competition is so fierce that the scaled division looks like most Rx competitions….

Read More

Monday – 161003

Well, we didn’t quite make our goal for the running challenge. But, I know that many of you got out there and ran/walked. I know it got me to throw on my running shoes and log a few miles. And…

Read More

Tuesday – 160920

Warmup Spealler Warmup CrossFit Warmup Strength Snatch Balance + OHS – 8 Min to find heavy single – Scale to 2x overhead squat Snatch 3-Stop Snatch DL + Hang Snatch – Find heavy complex WOD 3 Rounds 400m Run 20…

Read More

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!…

Read More

Friday – 160902

I’m sure you all started September off with a nice, relaxing run! To keep track of the gym’s total miles run, enter each run/walk¬†here. Warmup Spealler Warmup CrossFit Warmup Strength Bench Press 5×8 @ 72.5% of 1 RM – Alt…

Read More

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…

Read More

Friday- 160826

Warmup Spealler Warmup CrossFit Warmup Strength Bench Press 5×8 @ 70% of 1 RM – Alt with drop set pullups WOD Run 1 mile 10-8-6-4-2 Deadlift 225/185 HSPU

Read More

Monday – 160808

Our athletes absolutely CRUSHED IT at the Backlot Bout this weekend. Let’s start with the Rx team of Cori, Preston, and my buddy Brett from Kirkwood. They finished in 6th place! What an impressive feat. That Rx division is no…

Read More

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”)…

Read More

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…

Read More