• 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

  • 11/12/19? /#228 Barbell Club

    By Wodify Admin | In WOD | on November 11, 2019

    St. Louis – Valkyrie Fitness Warm-up 500m ski Then 2 rounds 20 KB swings (20lbs) 20 banded flys 10 DB S/A upright rows (10lbs) Shoulder Press Shoulder Press Spend 15-20 minutes building 1RM Strict Press with no legs!!! No superset and make sure to take at least 90 sec of rest after each attempt. Build […]

    CONTINUE READING
  • Oly W6D2

    By Wodify Admin | In WOD | on November 11, 2019

    St. Louis – Olympic Weight Lifting Metcon (No Measure) 1) Snatch: 10 rounds – Every 90 seconds, complete: -1x snatch (Work up to a max for the day) Back squat: 75%x5, 80%x3, 85%x3 reps, 90%x2 rep, 95%x1+ rep. -3x Pause snatch pull (Start at 70-80% 1 RM snatch and increase weight by feel). *2 second […]

    CONTINUE READING
  • front squat

    By Wodify Admin | In WOD | on November 10, 2019

    St. Louis – St. Louis Youth Fitness Front Squat (5×5)

    CONTINUE READING
  • Monday

    By Wodify Admin | In WOD | on November 10, 2019

    St. Louis – NC45 Warm-up Warm-up (No Measure) 3 ROUNDS (7:00 MINUTE CAP) 5 SA KB DL* 5 SA Russian KBS 5 SA KB Clean 5 SA KB Thruster 100m Jog *Complete one full round of the KB complex on the right, one full round on the left, then go out for the 100m Run. […]

    CONTINUE READING
  • 11/11/19? / #227 Barbell Club

    By Wodify Admin | In WOD | on November 10, 2019

    St. Louis – Valkyrie Fitness Warm-up Warm up 1,000m row 3 rounds Wt/Farmer 200ft then switch (15/35) Banded Good Mornings x30 Lateral Banded walks x20ttl Inch worms x5 (no band) Deadlift Deadlift EMOM 12 mins Even x6 Deadlifts Odd: pull ups 3-6 band Deadlift 75% of 1RM *attempt as many pull ups as possible with […]

    CONTINUE READING
  • Sunday

    By Wodify Admin | In WOD | on November 9, 2019

    St. Louis – NC45 Warm-up Warm-up (No Measure) 2:00 Row — focus on long, slow strokes Into… AMRAP x 4 MINUTES :15/:15 Side Plank (L/R) 8 Wide Stance Toe Touches (opposite hand to opposite foot) 8 Alt. Reverse Lunges 8 KB Romanian DL 8 Glute Bridge-Ups (:01 pause at the top) Strength Deadlift (10-10-10) EVERY […]

    CONTINUE READING
  • Saturday

    By Wodify Admin | In WOD | on November 8, 2019

    St. Louis – NC45 Warm-up Warm-up (No Measure) 2 ROUNDS… :30 Bike or Row 15 Jumping Jacks 5/5 Single Arm KB DL 5/5 Single Arm KB Bent Over Row 5 Up-Down + Push-up Then… 2 ROUNDS… 5/5 Single Arm Russian KB Swing 3/3 Single Arm KB DL into Russian Swing* Strength KB Snatch (5 Rep […]

    CONTINUE READING
  • 11/9/19?

    By Wodify Admin | In WOD | on November 8, 2019

    St. Louis – Valkyrie Fitness Warm-up 600m row 3 rounds Lateral step ups x10ea Cossack squats x20ttl Hip hinge stretch :20 sec ea Weightlifting Back Squat / Reverse Lunge EMOM 12 mins Even x6 Back Squat(Do not build) Odd x3ea Back Rack Lunge @55% of 1RM Back Squat Bro Booty 3 rounds Banded RDL’s x20 […]

    CONTINUE READING
  • Gymnastics

    By Wodify Admin | In WOD | on November 8, 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 Ring Row w/ Scap Retraction @3311 90s rest b/t sets. 3x max hold Chin Up Hold “lock offs” 90s rest b/t sets. – – – – – Play- […]

    CONTINUE READING
  • Oly W6D1

    By Wodify Admin | In WOD | on November 8, 2019

    St. Louis – Olympic Weight Lifting Snatch Balance Work up to a max for the day. Start with snatch balance (no dip) and when you fail, continue increasing the weight adding the dip. Power Snatch + Snatch + Hang Power Snatch + Hang Snatch (5×2+2+1+1) Unbroken. No straps. Front Squat (10×1) 1 rep every 1:30. […]

    CONTINUE READING
  • Friday

    By Wodify Admin | In WOD | on November 7, 2019

    St. Louis – NC45 Warm-up Warm-up (No Measure) 3 QUICK ROUNDS (8:00 CAP) 50m Shuttle Run 8/8 Reverse Lunges 10 Goblet Squats 12 Russian KB Swings Strength Front Squat (5-5-5-5-5*) 5-5-5-5-5* Tempo Front Squat (31X1) *Complete 8/8 DB Split Squats after each set. Workout Metcon (4 Rounds for reps) EVERY 3:00 FOR 4 ROUNDS 20 […]

    CONTINUE READING
  • 11/8/19? /#226 Barbell Club

    By Wodify Admin | In WOD | on November 7, 2019

    St. Louis – Valkyrie Fitness Warm-up “Dirty 30×2” 15 cal bike / 15 cal row 3 rounds Push ups x10 Banded Pass thru x10 :30 lat stretch Conditioning 500m ski “Benchmark” Followed by 2 rounds: Plank Bird Dog x10 DB plank pull thru x10ttl (10/12/) Bench Press Bench Press 5×5 @ 65% of 1RM Then […]

    CONTINUE READING
  • Thursday

    By Wodify Admin | In WOD | on November 6, 2019

    St. Louis – NC45 Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 10 Band Pull-aparts 10 Scap Push-ups 5 Push-ups to Down Dog 25’ Bear Crawl Strength Metcon (Weight) EMOM x 12 MINUTES MIN 1 – 10 Seated Tempo Arnold Press (21X1) MIN 2 – 15 Box Dips Workout Metcon (AMRAP – Reps) “DEATH BY […]

    CONTINUE READING
  • 11/6/19? /#224 Barbell Club

    By Wodify Admin | In WOD | on November 5, 2019

    St. Louis – Valkyrie Fitness Warm-up 3 rounds 10 cal row + 10 BW Squats 10 cal ski + 10 Push ups 10 cal bike + Alt Reverse lunges x10ttl Core & Conditioning 3 rounds KB S/L Deadlifts X10ea (25lbs) Pull ups x3-5 (no band if possible) Accessories Bro circuit Back 10/12/15 3 rounds DB […]

    CONTINUE READING
  • Wednesday

    By Wodify Admin | In WOD | on November 5, 2019

    St. Louis – NC45 Warm-up Warm-up (No Measure) 2 ROUNDS 20 Jumping Jacks 20 Mountain Climbers 7 Up-Downs -into- 1 ROUNDS 10/8 Cal Row 10 Scap Pull-ups 10 Kip Swings 10 Knees to Chest Strength Deadlift (4-4-4-4*) 4-4-4-4* Segmented Tempo Deadlifts *Pause for :02 below the knee, :02 above the knee, and :02 at mid-thigh. […]

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