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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Wednesday, October 22, 2014

A. 5 sets each, alternating. Deadlift [A] 1.1.1 Rest 10 seconds after each single...

Tuesday, October 21, 2014

A.  400m Run & L-sits, 3 sets each.  Finish with the run first, then switch to the...

Monday October 20, 2014

A. Back Squat – 2 reps every 2 minutes for 14 minutes, climbing + Mobility [A] No...

Friday October 17, 2014

A. 3xPower Clean + 3xPush Jerk [A]: work up to ~70% [F]: 3xHang Power Clean + 3xPush...

Thursday October 15, 2014

A. Skill/Structural work – alternate between all 3 Front Rack Lunges – climb...

Wednesday October 15, 2014

A. 10 min Alt EMOM Deadlift [A]  2.2.2.2 [4 x 2 reps, each (.) is 5 second rest] [F]  8...

Tuesday October 14, 2014

A. Back Squat (Note, if you have really heavy back squat, you might need an extra...

Monday October 13, 2014

Warm Up:  4×3 Split Stance Press, working up in load. A. Split Jerk – One rep...

Friday October 10, 2014

A. Deadlift [A] Touch and go 5×3, climbing [F] 5×5 reps; 2020 tempo, climbing...

Thursday October 9, 2014

Warm Up + Movement Prep A. Standing broad jump test – best of 3 attempts. B....