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

Author Archives erica

Jan 112015

Snow days!

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How we will determine if classes are canceled due to inclement weather.
Morning classes will be canceled if the festus school district is canceling school for the day.
Evening classes will be canceled based on road conditions and will be announced on Facebook and the website. We May have evening classes but not the morning class so please check our pages.

Jan 072015

Thursday 1/9/15

16 min Amrap
16 oh 1 arm lunges
16 kbs
16 g squats
16 Russian twists

Strength
F squats 5×1 @90%

Jan 062015

Wednesday 1/8/15

15 min to find 1RM clean and jerk
5 rds (15 min time cap)
5 power cleans
5 f squat
5 jerks
Start at 50% max and build as needed
I would like for each round to be done without setting the bar down but you can rest as needed in between rds.

Jan 052015

Tuesday 1/7/15

3 rounds
1 min of work followed by 1 min rest
Wall ball sit ups
Sumo deadlift high pull 95/65
Lateral bar jump overs
Push ups

Strength:
5×1 deadlift @90%

Jan 042015

Monday 1/6/15

50 pull ups (every time you come off the bar 3 burpees)
100 double unders
20 back squat 135/95

Strength:
Bench 5×1 @90%

Jan 012015

Friday 1/2/15

2 bear crawl
5 deadlift 255/185
10 reverse burpee
10 DL
15 wall ball
15 DL
15 wall ball
10 DL
10 reverse burpee
5 DL
2 bear crawl
strength snatch complex

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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

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