Classes & Workshops

This class is the bread and butter of CrossFit St. Louis. 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.

A CrossFit WOD is constantly varied functional movements performed at high intensity.

Constantly varied: The workouts are very seldom the same. There are many different variables we can change (i.e. movement, repetition count, time & weight). These are varied depending on the objective of the day’s workout.

Functional Movements: The exercises or movements performed are based on what you might do on a daily, weekly or monthly basis. By practicing everyday movements we become functionally stronger & prolong the ability to perform daily tasks.

Have you fallen in love with the Concept2 rower? Many people do because they recognize the valuable combination of cardiovascular, muscular and endurance conditioning it provides.

Our CrossFit + Row classes are CrossFit WOD classes. All elements of a traditional CrossFit class are present. There is however a rowing component to each 1-hour session. Expect to row 5,000 meters or more in nearly every class. That’s over 3 miles of rowing!!

A CrossFit + Row WOD is constantly varied functional movements performed at high intensity.

Constantly varied: The workouts are very seldom the same. There are many different variables we can change (i.e. movement, repetition count, time & weight). These are varied depending on the objective of the day’s workout.

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. This class is similar to a regular WOD, but typically longer with heavier weight and/or more reps. Of course, scaling is always an option as the primary goal is to get together as a community and honor our fallen

Hero WOD class is 1-hour in length and offered only on Sundays at CrossFit St. Louis.

Constantly varied: The workouts are very seldom the same. There are many different variables we can change (i.e. movement, repetition count, time & weight). These are varied depending on the objective of the day’s workout.

Are you having trouble getting a double-under, pistol, pull-up, kipping pull-up, handstand 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.

Typical Gymnastics movements are:

• Ring Muscle Ups
• Bar Muscle Ups
• Handstand Push Ups
• Handstand Walks
• Ring Dips

*Gymnastics and Olympic Lifting classes are “session” classes and count toward monthly session use, but you can attend a WOD class and gymnastics/olympic lifting class on the same day.

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.

Typical Olympic Weightlifting Movements are:

• Deadlifts
• Snatches
• Cleans
• Overhead Squats
• Shoulder to Overhead
• Back Squat
• Front Squat

*Gymnastics and Olympic Lifting classes are “session” classes and count toward monthly session use, but you can attend a WOD class and gymnastics/Olympic lifting class on the same day.