Official Training Site for the Saint Paul Fire Department

Physical Performance Test

What Is CrossFit?

The CrossFit prescription is “constantly varied, high intensity, functional movement.”
But what does this actually mean?

Who We Are

Kate Klaers – Owner/Head Trainer
Fitness and nutrition have always been a staple in my life.

Mission Statement

Our mission is two-fold. First, to provide an encouraging and supportive fitness experience, one that is progressive and tailored to each individual’s needs.

Events & Happenings

Saturday, May 24th at 9am:  MURPH CHALLENGE

Training Resources

CrossFit is like a “school of fitness”, so you need the proper equipment to learn.

Foodie Resources

At CrossFit Athlete Lab, our idea of health and wellness goes beyond what you do in the gym.  It starts with how you fuel your body.

Multi Media Bar

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Tuesday September 23, 2014

5 Sets: Athletic: 1x Hang Clean (mid-thigh) + 1x Clean, rest 1 min after each set working...

Monday September 22, 2014

Warm-up:  Get upper thoracic warm + shoulders & explosive hip work to prep for A. A....

Friday September 19, 2014

A. Back Squat – Every 2 min for 12 min, final 2 sets are at the same...

Thursday September 18, 2014

Sufficient Warm-up and Prep. A. 3 Rounds:  Aerobic Power [We’ll be building up to...

Wednesday September 17, 2014

5 Sets:  Alternating Push Press 5 x 3 reps Hollow Rock 5 x 15 B. 3 rounds for time. 15x...

Tuesday September 16, 2014

A. 10 min EMOM – [alternating] Squat Clean x3 Functional: 3x Hang Power Clean + 3x...

Monday September 15, 2014

A. Every 90 seconds for 12 min [8 sets total, working up in weight] Athletic: 1x Hang...

Friday September 12, 2014

Finish first lift before going to the next. Power Clean x 5 Athletic: 3 positions:...

Thursday September 11, 2014

A. Back Squat: Every 2 min for 14 min (plus mobility in between sets) Sets of 5 reps,...

Wednesday September 10, 2014

5 Sets: A1. Push Press x 5 reps, rest 30 seconds A2. L-Sit; accumulate 20 seconds...