• 314-322-2330

Uncategorized'S ARCHIVE

  • Thursday, April 27th

    By Emily Z. | In Uncategorized | on April 26, 2017

    170427 Do you have a friend that has been wanting to give CrossFit a try? This Saturday, April 29th is Bring A Friend Day! For signing up that day, friends will receive the Foundations course and a 1-Month Unlimited Membership for $100. As always, if your friend signs up you will be rewarded with 20% […]

    CONTINUE READING
  • Wednesday, April 26th

    By Emily Z. | In Uncategorized | on April 25, 2017

    170426 Warm-up 500M Row 2×10 Goblet Squats Single Arm Press Weightlifting Clean & Jerk 5×3 Partner WOD-20Min AMRAP 10 Calorie Row/Plank 10 Wall Balls/Squat Hold 10 V-ups/Hollow Hold *While P1 does one round P2 does the alternate exercise while their partner works then switch P2 does one round of all 3 primary movements while P1 does the […]

    CONTINUE READING
  • Tuesday, April 25th

    By Emily Z. | In Uncategorized | on April 24, 2017

    170425 Warm-up/5Min AMRAP 10 Du’s/30 Singles 10 Banded Squats 3 Wall Walks Weightlifting Front Squats 3×6-8 @70% 1xME at weight used above WOD 21-15-9 Deadlifts 205/155 OH Alternating Lunges 45/25 Bar Facing Burpees

    CONTINUE READING
  • Monday, April 24th

    By Emily Z. | In Uncategorized | on April 23, 2017

    170424 Huge Congrats to Coach Jim Zwilling, and the St. Louis SWAT Team who placed 1st this weekend at the SEMO SWAT Challenge. These men trained extremely hard and won an entry to the National SWAT Competition in the fall. Way to go SLMPD! Warm-up/3 Rounds 10 Pulls on Rower 10 Push-ups 10 Good-Mornings 10 […]

    CONTINUE READING
  • Saturday, April 22nd

    By Emily Z. | In Uncategorized | on April 21, 2017

    170422 Warm-up 500M Row 2×10 Broad Jumps Inchworms K2E Skill Development Max Height Box Jumps Partner WOD 60 Calorie Row 50 Bar-Over Burpees 25 Cleans 135/95 60 T2B 25 Cleans 135/95 50 Bar-Over Burpees 60 Calorie Row *Alternate weight options 115/80 or 95/65 *Reps split evenly  

    CONTINUE READING
  • Friday, April 21st

    By Emily Z. | In Uncategorized | on April 20, 2017

    170421 Warm-up/3x30sec Du’s Toe Grab Squat Banded Pull to face Weightlifting Overhead Squat Find 1RM WOD-21Min EMOM Min 1: 30sec Du’s/Singles Min 2: 30sec KBS 53/35 Min 3: 30sec V-ups  

    CONTINUE READING
  • Thursday, April 20th

    By Emily Z. | In Uncategorized | on April 19, 2017

    170420 I think everyone is feeling the aftermath of yesterday’s workout! Group Warm-up/2x Shuttle Run Bear Crawl Toy Soldiers Butt Kickers Accessory Work Weighted Step-ups 3×20 superset w/ Ring Dips 3xME Snatch Deadlift 3×12 superset w/ Strict pull-ups 3xME WOD-3 RFT 400M Run 30 Air Squats 20 Push Press 115/75    

    CONTINUE READING
  • Wednesday, April 19th

    By Emily Z. | In Uncategorized | on April 18, 2017

    170419 Warm-up/Tabata Ring Rows Jump Squats Hollow Hold Arch Back Hold Weightlifting Bench Press 5×5 Neutral Grip WOD 6-9-12-9-6 Burpee C2B Pull-ups Back Squat 185/135 HSPUPS  

    CONTINUE READING
  • Tuesday, April 18th

    By Emily Z. | In Uncategorized | on April 17, 2017

    170418 Warm-up/5Min AMRAP :30sec Banded Sprint 10 Banded Side Steps 10 DB Bent-Over Row 10 Air Squats Weightlifting Front Squat 3×8 @65% 1xME @50% of weight used above WOD-15Min AMRAP 5 Thrusters 95/65 7 Hang Power Cleans 95/65 10 SDHP 95/65

    CONTINUE READING
  • Monday, April 17th

    By Emily Z. | In Uncategorized | on April 16, 2017

    170417 Warm-up/3×10 Jumping Lunges DB Push Press Hollow Rock Supermans Weightlifting Split Jerk 10×2 @70-75% WOD-Not for Time 10 Rounds 5 Pull-ups/5 Push-ups 5 Rounds 10 Anchored Sit-ups/10 RDL w/KB 2 Rounds 25 Wall Balls 20/14 25 Box Jumps 24/20 *Rest as needed between couplets  

    CONTINUE READING
Forging Elite Fitness
3283 Ivanhoe Ave. St. Louis, MO 63139