CrossFit South City

EVENING CREW

B/W BENCH PRESS 3-3-3-3

WOD

5 ROUNDS FOR TIME

10 SDHP 55/75

12 KBS

15 THRUSTERS DB15/25

10-8-09

FIREFIGHTER'S GROUP A & B

Every Tues & Thurs this group comes and trains for Guns 'N Hoses, I think we have some CrossFit regulars now!

10-7-09

REST DAY!

10-6-09

  WOD

"CINDY"

AMRAP 20MIN

5 PULL-UPS

10 PUSH-UPS

15 SQUATS

SKILL WORK:

DEADLIFTS 12/10/8/6/4/2

Congrats to Penga! Everyone has their "goats" and deadlifts are one of Penga's. Consistently working on them has brought Penga to her goal of 105lbsx2! Now she's ready to tackle her b/w next. Can't wait 15lbs to go! Also, to Jackie Eaton who easily deadlifted -215!

10-5-09

400M RUN MED

3 ROUNDS

30 PULL-UPS

30 CLEANS 65/100

400M MED RUN

1 ROUND

50 SQUATS

50 BURPEES

50 RING DIPS

Check out these pics from FGB IV

 

 

 

 

 

Again Congrats to everyone who participated!

10-3-09

WOD

400 M RUN

20/15/10

OHS 65/55

P.PUSHUPS

MBC 18/14

400M RUN

SKILL WORK-1000M ROW FOR TIME & PULL-UPS

10-1-09

GROUP A FIREFIGHTERS CLASS

TABATA P. PUSH-UPS

WOD

21-15-9

400M RUN

200M WAITERS WALK -45 PLATE

CLEANS -65

BURPEES

SKILL WORK: CLEANS

GROUP B FIREFIGHTERS CLASS

TABATA P. PUSH-UPS

WOD

21-15-9

400M RUN

200M WAITERS WALK -25 PLATE

AIR SQUATS

BURPEES

7PM CLASS

SKILL WORK-KIPPING PULL-UPS

WOD

21-15-9

400M RUN

HANG POWER CLEANS -65

BURPEES

CrossFit South City Training the Firefighters for

   Guns 'N Hoses!

Mike Shepherd Owner of St. Louis Fitness Club and Emily Berg Owner of CrossFit South City has teamed up to help the St. Louis Firefighters get in shape for their upcoming event. Doesn't CrossFit help with everything you do in life? Reminder to those of you who are participating in the CrossFit classes they are held every Tues & Thurs at 8:30am and 2pm.

For More infromation on Budweiser Guns 'N Hoses you can go to: http://www.scottradecenter.com/STC-events/gunsnhoses2008.html

Check out this Video from CrossFit Houston called CrossFit Fighter Challenge