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Free Intro Classes are offered Saturday mornings at 10:00 a.m.
Start with a free intro; we'll learn about your goals, and you'll learn about CrossFit.
From CrossFit + Row to Olympic Lifting
Multiple classes offered throughout the day
Are you having trouble getting a double-under, pistol, pull-up, kipping pull-up, hand stand 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. *Gymnastics and […]
MORE INFOThis class is the bread and butter of CrossFit. 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. Coaches will push you, coaches […]
MORE INFOThis 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. Schedule: Olympic Lifting classes are 1-hour. Saturdays – 10:00 […]
MORE INFOCory started CrossFitting in February 2010. Before CrossFit, Cory competed in both High School and Collegiate sports.
MORE INFOA competitive person who never shies away from a challenge, JoAnna discovered CrossFit in 2008.
MORE INFOTodd is a veteran triathlete, cyclist and marathoner. He learned that you don’t have to pound away at your body for months to complete ultra distance events.
MORE INFOHis second WOD was the “Fight Gone Bad” Fundraiser, and from that moment on he was hooked.
MORE INFOSt. Louis – Valkyrie Fitness Warm-up 2x 20 cals Bike + Row +Ski Boxing (Tabata 2-1-1/ 2-1-3-1-6) Weightlifting Bench Press 4×4 @72% (work across :75 sec rest) 3x (10/12/15/20) Plank renegade rows x16ttl Standing Arnold Press x16 Seated alt bicep curls x30ttl Bench Press Conditioning 3x Prowler Push 200ft (80) Battlerope slams x40 (two handed) […]
MORE INFOSt. Louis – Valkyrie Fitness Warm-up 2x 20 cals Bike + Row +Ski Boxing (Tabata 2-1-1/ 2-1-3-1-6) Weightlifting Bench Press 4×4 @72% (work across :75 sec rest) 3x (10/12/15/20) Plank renegade rows x16ttl Standing Arnold Press x16 Seated alt bicep curls x30ttl Bench Press Conditioning 3x Prowler Push 200ft (80) Battlerope slams x40 (two handed) […]
MORE INFOSt. Louis – CrossFit WOD Warm-up Metcon (No Measure) 10:00 Clock (2 rounds) 1:00 row 7 single arm press (each side) 14 good mornings (band OR empty bar) 7 single arm suitcase deadlift :15-:30 handstand holdafter the general warm up. start prepping the deadlift weight and practice handstand push ups for wod. Metcon Damn Diane […]
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