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Free Intro Classes are offered every Wednesday night at 6:30 p.m. & Saturday morning at 11:00 a.m.
Start with a free intro; we'll learn about your goals, and you'll learn about CrossFit.
From CrossFit + Row to Olympic Lifting
Multiple classes offered throughout the day
Are you having trouble getting a double-under, pistol, pull-up, kipping pull-up, hand stand walk or other advanced movement? This class is for you. Twice each week we set aside time to work on advanced gymnastics movements, allowing you to gain confidence and skill in areas that WOD class time alone, simply doesn’t provide. *Gymnastics and […]MORE INFO
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 (timed) work out of the day (WOD). WODs are challenging but teach you to push yourself beyond what you think you are capable of. Coaches will push you, coaches […]MORE INFO
This class is intended for anyone who seeks to improve their endurance, strength, and explosiveness while performing Olympic lifts. Our Olympic Lifting class is designed for those who want to learn a high level of technical mastery and experience, along with pushing you to your limits. Schedule: Olympic Lifting classes are 1-hour. Saturdays – 8:30 […]MORE INFO
St. Louis – CrossFit WOD View Public Whiteboard Gymnastics Metcon (No Measure) Every 2 minutes, for 18 minutes (3 sets each) of: Station 1 – Weighted Strict Chest-to-Bar Pull-Ups x 3 reps (goal is to establish a 3-RM by your fourth set) Station 2 – 50-75 Foot Handstand Walk (use a partner assist, the wall […]MORE INFO
St. Louis – Olympic Weight Lifting View Public Whiteboard Weightlifting A. Power Clean & Power (Push) Jerk 5×2 @85% of 1RM (whichever is more limiting movement) B. Snatch from Knees (use straps if you have them) 3×2 @85% C. Clean Pull 5×3 @85% D. Drop Snatch 5×2-3 reps @80% E. Press from Rack 5×3 @90% […]MORE INFO
St. Louis – Valkyrie Fitness View Public Whiteboard Warm-up 2 rounds “triple dirty” 10 cal bike / 10 cal ski / 19 cal row Then 2 rounds PVC pass thrus x10 Banded fly’s x10 PVC Strict press x10 Conditioning 3 rounds Farmer Carry 200ft Row 100m Slam balls x20 (15lbs) :45 sec plank Weightlifting Push […]MORE INFO