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 РNovember 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

Thursday, March 05, 2015

SKILL/STRENGTH FOR HEIGHT: Max Height Box Jump METCON Half-Bradshaw 5 Rounds FOR TIME...

Wednesday, March 04, 2015


Tuesday, March 03, 2015

SKILL/STRENGTH FOR QUALITY, 7 Rounds of: Hang from something- bar, rings, whatever (1 min...

Monday, March 02, 2015

CROSSFIT CLASS SKILL/STRENGTH 4x3min EMOM w/1 min rest between rounds FOR TOTAL REPS: 1...

Friday, February 27, 2015

SKILL/STRENGTH FOR TOP WEIGHT: 5×5 Front Squats w/ 3 second pause in...

Thursday, February 26, 2015

SKILL/STRENGTH FOR TOP WEIGHT: 5×3 Snatch (F: Hang Power Snatch+ Slow OHS Down) *20...

Wednesday, February 25, 2015

SKILL/STRENGTH FOR BEST SCORE, 3 Rounds of: 2 min max double unders (F: speed jumps) *1...

Tuesday, February 24, 2015

SKILL/STRENGTH 3 Rounds FOR DIFFICULTY: 15-20 GHD sit-ups (weighted if possible) (F:...

Monday February 23, 2015

SKILL/STRENGTH 4x3min EMOM w/1 min rest between rounds FOR QUALITY: 3 Deadlifts (A:80%)...

Friday, February 20, 2015

SKILL/STRENGTH 5 Sets FOR QUALITY: 3 Back Squats (A: 70-75% 1RM) (F: ADAP) 2 KB Turkish...