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

Eat to Perform 6-week Nutrition Challenge:  October 5 – November 16th

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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Monday January 26, 2015

Extended Warm-up and Rowing Drills Max Aerobic Power: 7 min on, 2 min off x3...

Friday January 23, 2015

A. Spend 5 min after warm up working on: Walk Pike on Tall Box Wall Walks Kick Up...

Thursday January 22, 2015

A. 4 sets each, alternating: Stiff Leg Deadlift [A] & [F] x5 – 2020 Tempo,...

Wednesday January 21, 2015

A. 5 sets: Overhead Squat [A] Work up to a heavy 3 [F] x5 reps, climbing if possible. B....

Tuesday January 20, 2015

A.  5 Sets Each – Alternating 3 Position Power Clean + Overhead [A] Mid-thigh +...

Monday January 19, 2015

A. Back Squat [A] Work up to a 1RM, no tempo [F] Find a 3RM at a 30X2 tempo B. [A] Take...

Friday January 16, 2015

A. 5 Sets [A] 3 Position Power Snatch (Mid-thigh/Below Knee/Floor) + 3 OHS [F] 3 Hang...

Thursday January 15, 2014

A. Deadlift – One set every 2 min for 10 min [A] load as follows: 1. 50% x10 2. 60%...

Wednesday January 14, 2015

Get thoroughly warmed up. Break a little bit of a sweat! Max Aerobic Power A. 4 Sets: 5...

Tuesday January 13, 2015

Front Squat: In about 12-15 minutes: [A] Build up to a 1RM [F] x3 reps at 30×0...