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

Sunday, April 13th at 12:15pm:  Nutrition for Weight Loss Seminar.  Please RSVP on Zen Planner, so we can plan accordingly.  This seminar is complimentary, register HERE.

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

Friday April 19, 2014

FUNDAMENTALS Front Rack Lunges – work up to a set of 10 4 x 10 2 Rounds: 20 KB...

Thursday April 18, 2014

All Levels:  We’ll accommodate you where you are on the learning curve. 12 Minute...

Wednesday April 16, 2014

FUNDAMENTALS Deadlift – work up to a set of 5 AMRAP: 12 minutes 10 Deadlift 10 DB...

Tuesday April 15, 2014

ALL LEVELS: A.  Endurance:  20 minutes for distance on the rower.  Moderate pace,...

Monday April 14, 2014

FUNDAMENTALS Front Squat – Work up to a challenging 5 7 Rounds: Rest 1 minute after...

Friday April 11, 2014

FUNDAMENTALS Warm up BS to the set of 3, working load for WOD.  Use box squats if...

Thursday April 10, 2014

FUNDAMENTALS Single KB Deadlifts (practice hip-hinge) or 5×5 Conventional...

Wednesday April 9, 2014

FUNDAMENTALS Positions from floor + Hang Power Clean + Front Squat Move weight up per...

Tuesday April 8, 2014

FUNDAMENTALS Push Press – work up to a 5 6 Rounds: 10 Box Pistols 10 Strict...

Monday April 7, 2014

ALL LEVELS Warm up Overhead Reverse Lunges (from rack). EMOM:  12 Minutes (Climbing) 3/3...