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

WOD Blog

Mar 162015

Tuesday 3/17/15

12 minute Amrap

8 pull-ups

16 front squats 95/65

Rest 3 min

8 min Amrap 

4 power cleans 185/125

2 s2oh 185/125

Rest 3 min

4 min Amrap 

4 deadlift 225/155

8 box jumps 

Mar 102015

Wednesday 3/11/15

60 double unders

50 deadlift

40 push press

30 pull ups

20 back squats

10 ring dips

Extra strict press

Mar 052015

Friday 3/6/15

4RFT

15′ handstand walk/ scaled 4 wall walks

8 strict pull ups 

16 sit ups 

Extra 5×3@85% deadlift 

Mar 042015

Thursday 3/5/15

10 min Amrap

3-6-9-12-15-18-etc….

Deadlift 225/155

Wall balls 

V ups

Extra 5×3@85% back squat 

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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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