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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Thursday July 24, 2014

A. Fitness/Performance:  Spend about 12 minutes finding a heavy single Push...

Wednesday July 23, 2014

Stiff-leg DL 5 x 10 For Time: Run 200m 40 DB Snatch (30/50)  (40/60) Run 200m 40...

Tuesday July 22, 2014

Back Squat – 90% 7 x 1 Fundamentals:  Work set of 5 x 5 3-6-9-12-15 Back Squat...

Monday July 21, 2014

This is a great way to break down the Oly Lifts.  For more advanced, you know how to...

Friday July 18, 2014

Warm up Deadlift 20 Minutes moderate pace:  STRENGTH 3 Challenging DL (Fundamentals work...

Thursday July 17, 2014

Review Power Snatch 9-6-3  (Not timed) Power Snatch (moderately heavy) Ring Inversions...

Wednesday July 16, 2014

A.  Partner Row 5000m B.  For time: 2 Rounds: 400m Run 30 Overhead Barbell Lunges...

Tuesday July 15, 2014

Back Squat – Heavy 2, sets across 2-2-2-2-2-2 21-15-9 Back Squat (93/135)...

Monday June 14, 2014

Push Press – 3 rep max (Fundamentals:  Find your 5 rep max) 3 Rounds: 3 minutes on...

Friday July 11, 2014

A.  EMOM: 21 minutes 7 x Weighted Push-ups 8 Front Rack Lunges (from the floor, load a...