Archives


Monday – 160704

Happy 4th of July!! The gym will be open from 10-noon. Come get a great workout in before celebrating! Partner WOD 30 Minute AMRAP 10 Muscle Ups 20 DB Manmakers 30 T2B 400m Run

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Thursday – 160630

TBT – Jeanne Kadane 2013 Jeanne has been a 314er for over 3 years, and she is constantly impressing me. After rehabbing a shoulder injury, she has set one PR after another. No matter how hard the workout gets, she…

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Wednesday – 160629

Warmup Spealler Warmup CrossFit Warmup Endurance Run 200 – 400 – 600 – 800 Rest 90 seconds between Compare to 160622 WOD 3 Rounds 25 x (MBC + Wall Ball 20/14) 100 Double Unders

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Friday – 160624

I met Rob Carr on March 22, 2012. He showed up at CrossFit South City, which I was part owner of back then, and performed Open Workout 12.5 with some other trainers. That day, I wrote in my diary, “Met…

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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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Monday – 160613

Kaitlyn Kennedy – photo credit Bright Shot Photography Are you looking for the most badass calendar around? Good news – Kaitlyn has a sample calendar at the gym. This calendar will run from September 2016 (CF314’s 4 year anniversary) ┬áto…

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Thursday – 160609

TBT – Angie Durbin deadlifting 305lbs on December 31, 2012. (One of my favorite pics because of the look on everyone’s faces) It is abundantly clear that we have some strong athletes at CrossFit 314. I started to put together…

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Monday – 160606

Laura and I had a TON of fun at the Missouri State Powerlifting Meet – more on this tomorrow. BUT I was pretty bummed that I had to miss all of teams at the Dynamic Duo. I can’t wait to…

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Friday – 160603

While Laura is setting state records at the Missouri State Powerlifting Meet, we will have 8 teams competing at the Dynamic Duo competition! Here are the details: Dynamic Duo Competition CrossFit Uncharted Saturday, June 4 at 8:00 am Heat Times…

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Wednesday – 160601

Warmup Spealler Warmup Rowing Review WOD #1 2000m Row – Minute 1: 1 Situp – Minute 2: 2 Situp – Minute 3: 3 Situp – Etc, 14 minute cap WOD #2 7 rounds run 200 1 clean +FS+ jerk @…

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