Welcome to our daily blog, the home of CrossFit Gambit, and downtown St. Louis' #1 Source for evidence-based fitness! Here you will find a workout of the day (WOD) along with pictures, videos and other general fitness advice and tips. And of course, feel free to email with any questions or comments!
Reminder: Saturday schedule changes
No olympic lifting class on Saturday
Open gym until 11:00am
With a running clock, complete a 1k row.
At 5:00, begin 10 rounds:
:30 max effort burpees
*Score is total number of burpees completed. Add 1 rep for every :05 seconds under 5:00 on the round. Round decimals down.
There will be no olympic lifting class this Saturday and open gym will end at 11:00am (not 12:00pm).
Andrew, Kelley, Suzanne and Alex are headed to Ozark, MO for Shred Fest and several others are competing at the Tag Team Throwdown in Chesterfield.
4 rounds for time:
25 KBS, 53/35#
Respect the gym and the other members. If you don't put your shit away, it means someone else has to. Oh, and the penalty is 10 burpeees for EVERY piece of equipment. This barbell, with 5# and 10# plates on each end is 50 burpees. The same goes for bands and mobility tools. Use it. Put it away!
A) 10:00 EMOM
box jump, for height
B) 3 rounds for time:
10 deadlifts, 255/175#
30 double unders