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August 19th-20th, 2017
Start with a free intro; we'll learn about your goals, and you'll learn about CrossFit.
From CrossFit Rowing to Olympic Lifting; learn more here.
Multiple classes offered throughout the day
This class is the bread and butter of CrossFit. Each hour will consist of a warm-up, some mobility work, strength and skill work, and a Metcon (WOD). WODs are challenging to the point that you challenge yourself. Coaches will push you, coaches will train you in proper technique, coaches will encourage you and hold you […]MORE INFO
This class is intended for experts who seek to improve their endurance, strength, and explosiveness while performing Olympic lifts. Our Olympic Lifting class is designed for those who possess a high level of technical mastery and experience. This class has a high difficulty level and will push you to your limits. Schedule: Olympic Lifting classes […]MORE INFO
CrossFit Hero WODs are named, repeatable workouts known for their difficulty and often long length. They are named after military, fire and police heroes that have given their lives for their fellow Americans. The class will always consist of a solid warm-up and then we normally get right into the WOD for the day. Hero […]MORE INFO
St. Louis – CrossFit WOD Weightlifting Shoulder Press (5×3) Metcon Metcon (Time) For Time: 800m Run 21 Burpees to target 600m Run 21 Burpees to target 400m Run 21 Burpees to target 200m Run 21 Burpees to target Time Cap: 22 Minutes OSC Metcon (No Measure) 2-3 Sets 25-Back Extensions :30 Handstand Hold :60 Plank […]MORE INFO