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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Friday, October 31, 2014

Warm up + Shoulder Mobility & Progressions A.  Hang Power Snatch x 5 Sets,...

Thursday, October 30, 2014

A. Alternating EMOM for 10 min Front Squat [A]  x5 reps at a 21×2 tempo –...

Wednesday, October 29, 2014

A. Deadlift [A] Find a 1RM Deadlift [F] Find a 3RM Deadlift; 2020 tempo B. Running Annie...

Tuesday, October 28, 2014

A. 12 min Alternating EMOM Hang Power Clean [F] x5  [Technique work, etc.] [A] x3...

Monday October 27, 2014

A. Thruster: 12 minutes, every 2 minutes. From the rack. [A] 3 reps, work up to a heavy...

Friday October 24, 2014

A. Hang Power Snatch: 4 sets [A] 1.1.1 (rest 5-10 seconds after each rep, give yourself...

Thursday October 23, 2014

A. Front Squat – One set every 2 min for 10 min. [A] 5 reps Tempo 22X1 [F] 8 reps...

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...