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

Author Archives erica

Dec 282014

Monday 12/29/14

7rft
5 strict pull ups
10 hr push ups
15 mod ttb
10 pistols
Strength
deadlift and bench
5×3@85%

Dec 252014

Friday 12/26/14

8 min EMOM
4 snatch @65% snatch max
6 squat cleans
rest 1 min
8 min EMOM
2 snatch @75%
3 squat cleans
rest 1 min
8min EMOM
1 snatch @85%
2squat cleans

Dec 222014

Tuesday 12/23/14

3RFT
6 strict hspu
12 hang cleans 135/95
18 box jumps
24 scissor kicks

Strength
Deadlift and strict press
5×5@80%

Dec 212014

Holiday hours

Christmas Eve
5am and 12:30pm

Christmas Day
No classes

New Year’s Eve
Normal classes

New Year’s Day
1pm, and normal evening classes

Dec 212014

Monday 12/22/14

100 double under buy in
3 rds
10 pull ups
15 squats
10 ttb
15 squats
50 double under cash out

Strength
Front squats 5×5 @ 85%

Dec 182014

Friday 12/19/14

800 m run buy in
3 RFT
15 kbs 70/53
20 mod ttb
30 Russian twists
200m plate pinch carry cash out

Strength
Snatch complex

Dec 182014

Thursday 12/18/14

50 air squat buy in
21-15-9
Hspu
Box jumps
50 air squat cash out

Strength
Strict press
5×1 starting @ 85%

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    (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

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