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  • Athlete of the Week – Jen Fischer-Turgeon

    By Todd Seabaugh | In Athlete of the Week, Blog | on April 25, 2014

    We caught up with member Jen Turgeon recently, and truthfully, it wasn’t hard to do since the box is a big part of her life. Here are our discussion highlights. Enjoy and introduce yourself to Jen next time you see her. CF STL: What led you to CrossFit? Jen: Well, I was doing some running […]

  • Paleo Nutrition – this just makes sense!

    By Leeny Hoffmann | In Blog, Diet, Paleo | on April 24, 2014

    You’ve been working hard in the gym and you’ve seen results.  You’ve been steadily getting stronger.  But your clothes still aren’t fitting the way you would like and the PR’s are not coming as quickly as they were. You’ve chalked up that nagging elbow and knee pain to “getting older”.   Guess what…now it’s time […]

  • You Can’t Excercise Your Way out of a Bad Diet

    By Leeny Hoffmann | In Blog, Diet, nutrition, Paleo | on April 17, 2014

    When I started CrossFit back in May of 2007, I was amazed at how my body responded to “this new way of working out”.   Each day was a new experience in soreness that never seemed to go away. Muscles were being worked that had never gotten the call before. Each workout was a new test, […]

  • But I’m not losing weight!

    By Todd Seabaugh | In Blog, Diet, nutrition | on April 10, 2014

    We occasionally have that new member, who’s been with us for 2-3 months, and comes in all discouraged and proclaims, “I’ve been working my butt off for 2 months now, and I’m so frustrated. I have not lost a single pound!” (In fact, they may have actually gained weight.) So we ask the question, “How […]

  • Struggle finding great clean meat and eggs? We have been working with Farmer Girl to offer quality meat pick up at the gym. Farmer Girl grass-fed and pasture raised meat is not sold in a grocery store.  Farmer Girl Meats offers boxes of 5, 10, and 12 pound sizes.  All meat comes from 3 farms near Warrenton, […]

  • CrossFit WOD Programming

    By Todd Seabaugh | In Blog | on March 19, 2014

    CrossFit Programming We hear it all the time… “The WODs aren’t long enough lately.” “There are too many team WODs.” “We haven’t back squatted in weeks.” “We back squat every week!” “Where did all the bench pressing come from lately?” In reality, we do our best to cover the bases given equipment, weather and strata […]

  • This is the way to row…with a smile on your face! Next Monday, May 6, we will do a 2K row during the 8:30 am CrossFit Row class.  This is an important measure in the rowing world and it is key information for our rowers to have, especially when we talk about “split times” or […]

  • Rower Care

    By admin | In Blog, Rowing | on April 18, 2013

    Hey guys…Leeny here.  Just wanted to remind people how to properly care for our Concept 2 ergs so they will continue to work well for us.   Keeping these guys in great working condition is easy but we have to be disciplined with our rower care. No one wants that gross, sweaty rower with the chalk […]

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