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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Monday December 20, 2014

A.  Back Squat x5 reps. Work up to a tough set of 5 reps B.  4 Total Sets:  3 min on....

Friday December 19, 2014

A. 5 Sets – Deadlift, touch and go, climbing. [A] x3 [F] x5 Warm-up Power Clean B....

Thursday December 17, 201

A. 1-10 unbroken pull up ladder for time. 1, 1-2, 1-2-3, 1-2-3-4… [A] Kipping or...

Wednesday December 16, 2014

A. 4 Sets Each Overhead Squat:  Working up in weight [A] Work up to heavy set of 3...

Tuesday December 16, 2014

A. 4 Sets Each: Single Leg Strength Barbell Walking Lunge x8 each leg (behind the...

Monday December 15, 2014

Warm up + Clean Review and Split Jerk foot work. We’ve been working on positions...

Friday December 12, 2014

A.  4 Sets:  One set every 2 minutes [A]  3-Position:  Pockets, below knee, floor...

Thursday December 11, 2014

A. 6 Sets – Wave Loaded Back Squats [A] 5-4-3, working up in weight.  Rest after...

Wednesday December 10, 2014

A. Upper Body Gymnastics Testing: Push/Pull, alternate 5 sets each. [A] 1 rep Strict...

Tuesday December 9, 2014

A.  The ‘Big Clean Complex’ [A] Cycle through of: 1x Hang Clean 1x Clean...