(636) 575-0688 | 400 Bailey Rd Crystal City, MO 63019

Author Archives erica

Apr 122015

Oly classes! 

Our Olympic lifting classes are going to be starting this week. They are going to be on Tuesday and Thursday nights at 7 PM. If you are interested in attending there is no extra charge and at this time there is no sign-up sheet. During the oly classes we are going to be helping you with your snatch and clean and jerk.  These classes will contain some technique work as well as strength work. Please keep that in mind when trying to add these into your training schedule. Our CrossFit classes and our Olympic lifting classes are programmed separately, so when doing them both together please consult a trainer with any questions. During our CrossFit classes we have a separate strength or skill every day sometimes this will not pair well with what we are doing in the Olympic lifting classes so please keep that in mind. 

Apr 092015

Friday 4/10/15

15 min Amrap 

400m run 

6 deadlift 275/185

No more than 75% of max

Extra strict pull ups and dips

Core work

Apr 052015

Tuesday 4/7/15

12 min Amrap 

10 wall balls 

5 p cleans 185/125

5 front squats 185/125

Extra: strict pull ups

Strict ring dips


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  • Contact Us

    (636) 575-0688
    400 Bailey Rd
    Crystal City, MO 63019

  • Class Times

    Mon, Tues, Wed, Thurs, & Fri:

    5:00am – 6:00am
    5:00pm – 6:00pm
    6:00pm – 7:00pm
    Sat: 8:30am – 9:30am

    Open gym times Mon & Wed:

    4:00pm – 5:00pm

    Tues & Thurs:

    7:00pm – 8:00pm

  • About CrossFit

    CrossFit Journal: The Performance-Based Lifestyle Resource