• Drop-ins

    Drop-insX

    Visiting from out-of-town? Don't miss a WOD. Join us!

    The drop-in rate is $20 per session, or $30 including a T-shirt.

    Download the BOXSPOTapp to Sign Up

    Get it on Google Play

  • 314.269.1035
  • Contact

    Let's Keep In Touch!X

    ADDRESS567 Hanley Industrial Court, Brentwood, MO 63144

    SEND AN EMAIL

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

WOD ARCHIVE

  • 11/22/19? /#236 Barbell Club

    By Wodify Admin | In WOD | on November 21, 2019

    St. Louis – Valkyrie Fitness Warm-up 20 cal ski 20 cal bike 3 rounds Banded fly’s x20 Push ups x20 S/A ring rows x10ea Bench Press Bench Press 8×5 starting at 55% of your 1RM + Superset with DB (20/25) banded RDLs x15 (mid band ) light Core Work 3 rounds DB core Wt sit […]

    CONTINUE READING
  • 11/21/19? /#235 Barbell Club

    By Wodify Admin | In WOD | on November 20, 2019

    St. Louis – Valkyrie Fitness Warm-up Complete each section 1. row 200 meters 2. Body weight squats x20 3. Cal bike 10 cals 4. Cossack squats x20ttl 5. Ski erg 10 cals *repeat for 1 more round Conditioning 4 rounds Sled drag (walking backwards holding straps with two hands) 200ft add 10 pounds each round […]

    CONTINUE READING
  • OLY WK7 D3

    By Wodify Admin | In WOD | on November 19, 2019

    St. Louis – Olympic Weight Lifting Weightlifting Muscle Snatch + Drop Snatch (% of snatch) – 40% x 3+3, 43% x 3+3 x 2 Segment Snatch (knee) + Overhead Squat -70% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1, 85% x 1+1, 85% x 1+1 Segment Clean (knee) + Front Squat + […]

    CONTINUE READING
  • 11/20/19? /#234 Barbell Club

    By Wodify Admin | In WOD | on November 19, 2019

    St. Louis – Valkyrie Fitness Warm-up 1000m row 2 rounds 10 cal bike 10 push ups S/A ring rows x10ea Conditioning 3 rounds DB front squats x15 (20lbs) 10 cal ski Jump rope x50 Decline Bench Press Decline bench press 5×6 @ 55% of 1RM then increase + superset with banded dips x10 on each […]

    CONTINUE READING
  • 11/19/19? / #233 Barbell Club

    By Wodify Admin | In WOD | on November 18, 2019

    St. Louis – Valkyrie Fitness Warm-up 30 cal bike ……less than 2 mins!! 2 rounds Lunge to squat x10 Cossack squats x10 (15lb bar) OVHD squats x10 Weightlifting Overhead Squat Overhead Squat 10 mins OVHD Squat to KB Swings EMOM Even x5 OVHD squats starting with @25% of Back Squat or the bar then increase […]

    CONTINUE READING
  • 11/18/19? /#232 Barbell Club

    By Wodify Admin | In WOD | on November 17, 2019

    St. Louis – Valkyrie Fitness Warm-up 30 cal bike 3 rounds Inch worms x10 Plank Jacks x10 Banded Pass thru x20 Weightlifting Primer 2x Good Morning x10 Back Rack lunges x10ttl Calf Raises x10 Deadlift Deadlift 5×5 @ 72 percent of 1RM then increase + S/L resistance band pull throughs x10ea Accessories Band Booty Bro […]

    CONTINUE READING
  • Oly W7D2

    By Wodify Admin | In WOD | on November 17, 2019

    St. Louis – Olympic Weight Lifting Muscle Snatch (1RM) Pause Hang Snatch + Snatch (1+2) Back Squat (1RM)

    CONTINUE READING
  • Sunday

    By Wodify Admin | In WOD | on November 16, 2019

    St. Louis – NC45 Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 10 Lunges → Step-ups 8 KB Deadlifts 6 Goblet Squats 4 Tempo Ring Rows Strength Metcon (No Measure) EMOM x 9 MINUTES MIN 1 – :40 Weighted Hollow Body Flutter Kicks MIN 2 – :40 Plank DB Slides MIN 3 – :40 Mountain […]

    CONTINUE READING
  • 11/16/19?

    By Wodify Admin | In WOD | on November 15, 2019

    St. Louis – Valkyrie Fitness Warm-up Weightlifting Warm up 3 rounds 10 cal bike Hip mobility (=1 round of walking knee pulls x10 , walking knee tucks x10, pigeon walks x10) Lat stretch 2x:30 sec Front squat 5×8 @60% of 1RM of Back Squat + S/A landmine Reverse lunge log jammers x8 ea (10lbs) + […]

    CONTINUE READING
  • Gymnastics Wod

    By Wodify Admin | In WOD | on November 15, 2019

    St. Louis – CrossFit Gymnastics Metcon (No Measure) Work- 3×10 Scap Pull Ups 3s hold at top + 1s hold at bottom 90s rest b/t sets. 3×6-8 Ring Row w/ Scap Retraction @3311 90s rest b/t sets. **3×5 w/ 3-5s Negative Chin Ups 90s-2min rest b/t sets. 3x max hold Chin Up Hold “lock offs” […]

    CONTINUE READING
  • Saturday

    By Wodify Admin | In WOD | on November 15, 2019

    St. Louis – NC45 Warm-up Warm-up (No Measure) 2 ROUNDS INCREASING IN EFFORT :30 Bike Moderate → Bike Hard 10 DBL DB Deadlift → 10 DBL DB Russian Swing 10 DBL DB Bicep Curls → 10 DBL DB Hang Power Clean 10 DBL DB Strict Presses → 10 DBL DB Push Press Strength Metcon (Weight) […]

    CONTINUE READING
  • Oly W7D1

    By Wodify Admin | In WOD | on November 15, 2019

    St. Louis – Olympic Weight Lifting Metcon (No Measure) A. Seated box jump: Work up to a max height for the day. B. Push press: 5,3,3,2,1+ rep. Starting at 75% and building AHAP. C. Power clean + clean + jerk: Work up to a max for the day of: Once you establish a max for […]

    CONTINUE READING
  • Friday

    By Wodify Admin | In WOD | on November 14, 2019

    St. Louis – NC45 Warm-up Warm-up (No Measure) EMOM x 6 MIN Odd: :45 Jumping Jacks → :45 Bicycle Sit-ups → :45 Mountain Climbers Even: :45 Inchworms → :45 BB RDL → :45 BB Good Morning Strength Deadlift (5-5-5-5-5) 5-5-5-5-5 Tempo Deadlift (31X1) Workout Metcon (3 Rounds for time) 3 SETS 15 Deadlifts (155/105) 30 […]

    CONTINUE READING
  • 11/14/19?/#230 Barbell Club

    By Wodify Admin | In WOD | on November 13, 2019

    St. Louis – Valkyrie Fitness Warm-up Warm up 3 rounds 10 cal bike Farmer Carry 200ft (35lb) OVHD lunge , lunge , Squat x10 (with 15lb Plate) Conditioning KB /Ski Erg EMOM 10mins 10 mins every minute on the minute switch back and forth between the KB swings at 35lbs and using the ski. Shut […]

    CONTINUE READING
  • Thursday

    By Wodify Admin | In WOD | on November 13, 2019

    St. Louis – NC45 Warm-up Warm-up (No Measure) 3 ROUNDS… 200m Run 10 Slam Balls 10 Banded Upright Rows (feet inside band) Strength Metcon (No Measure) 3 SETS 10 Slow Ring Rows 20 Kneeling Double Lat Band Pull-Downs MAX Barbell Upright Rows -Rest 1:30 b/t Sets- Workout Metcon (Time) FOR TIME 50 Slam Balls (20/10) […]

    CONTINUE READING
© CrossFit St.Louis 2014. ALL RIGHTS RESERVED.