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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Monday – 160815

Warmup Spealler Warmup CrossFit Warmup Strength Back Squat Find 3 RM WOD 21-15-9 Pull ups Thrusters 95/65 Ring dips

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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…

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Monday – 160725

The big question is, “Did you watch the CrossFit Games this weekend?” Honestly, I’ve only caught bits and pieces, but there have been some INCREDIBLE performances. Tomorrow, you’ll probably have friends and family as, “Is that way you do?” It’s…

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Saturday – 160723

Partner WOD 50 Power Cleans 155/105 200m Run 50 Shoulder to OH 135/85 400m Run 50 Hang Power Snatch 115/75 200m Run 50 OH Lunges 95/65 400m Run 50 Thrusters 75/55

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Wednesday – 160720

It’s that time of year, again! The CrossFit Games kicked off today with the Teen and Masters Divisions with a couple of tough workouts. Catch all the action at games.crossfit.com and ESPN3. Warmup Spealler Warmup CrossFit Warmup Endurance 3k Row…

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Monday – 160711

After 16 weeks of squats on squats, we have finally reached testing day!! Remember, we never tie an old PR – even a 1 lb PR is something to be proud of! Make sure that you are very warmed up…

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Saturday – 160709

Warmup Spealler Warmup CrossFit Warmup WOD 3 Rounds 600m Hill Run 15 Thrusters 95/65 15 Bar Over Burpees *Advanced athletes – 4 Rounds

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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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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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