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

Tuesday September 2, 2014

For A: Athletic-Looking for heavier sets than previous week. Functional-You’re...

Friday August 29, 2014

Warm up your back squats to working load, increase loading as needed.  Mobility in...

Thursday August 28, 2014

A. Hang Power Clean in 15 min Athletic:  Find 1RM Functional:  Sets of 3 reps (work on...

Wednesday August 27, 2014

Alternate between the lunges and the floor presses. A1.  3 x 12 Barbell Walking Lunge x...

Tuesday August 26, 2014

A. Alt EMOM for 12 min Deadlift x 5 – working up, then last 2 sets at same...

Monday August 25, 2014

A. 5 x 3 sets Athletic: Hang Squat Snatch. Rest 90 seconds after each set. Work up in...

Friday August 22, 2014

A. In 10 min, find: Pulling Athletic: Weighted for heaviest 3 strict pull up Functional:...

Thursday August 21, 2014

A. Deadlift; [15 minutes] Athletic: Find 3 rep touch & go max Functional: 3 reps;...

Wednesday August 20, 2014

A. Alternating EMOM for 10 min [so do each station 5x, alternating stations] A1....

Tuesday August 19, 2014

A. EMOM for 10 min Build up to 1RM Power Clean Note: By about minute 7 you should be...