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CrossFit Gambit
711 Soulard Street
Saint Louis, MO 63104
ph. 314.561.8426

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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!

Thursday
Apr172014

friday

Happy Good Friday! Remember, no classes on Easter Sunday.

5 Rounds for reps (rest as needed between rounds):

max effort BW front squat

max effort HSPU

*scale hspu to ring dips

Thursday
Apr172014

thursday

A) Snatch, 15:00 to establish a heavy single

B) 4:00 of max rep snatches, 135/95# (any style)

C) 4:00 row for calories

D) 4:00 max rep burpees

Wednesday
Apr162014

wednesday

A) Handstand walk skill work or :20 handstand holds (wall)

B) "Annie"

50-40-30-20-10

Double unders

Sit-ups

C) Cash out

100 back extensions (not for time) 

Monday
Apr142014

tuesday

"DT"

5 rounds for time:

12 deadlifts, 155/105#

9 hang power cleans, 155/105#

6 jerks, 155/105#

Monday
Apr142014

monday

Congrats to all the Gambit members who competed at the Fittest Team of the Metro East competition over the weekend.

"Nicole"

AMRAP 20:00

400m run

max rep pull-ups

Saturday
Apr122014

saturday

Endurance WOD:

200m shuttle runs x 10

Weightlifting WOD:

CrossFit Total

Friday
Apr112014

friday

REMINDER: Several coaches and members are competing at the Beast of the Metro East competition this weekend. The Saturday schedule will be modified to the following:

8:30AM - 9:15AM OPEN GYM

9:15AM - 10:00AM ENDURANCE WOD

10:00AM - 1:00PM OPEN GYM/CROSSFIT TOTAL DAY

1:00PM - 2:00PM YOGA

'Fight Gone Bad'

3 rounds of 1:00 stations of:

Wall balls, 20/14#

Sumo deadlift high pull, 75/55#

Box jumps, 20''

Push press, 75/55#

Row, cal

Rest

Thursday
Apr102014

thursday

Several coaches and members are competing at the Beast of the Metro East competition this weekend. The Saturday schedule will be modified to the following:

8:30AM - 9:15AM OPEN GYM

9:15AM - 10:00AM ENDURANCE WOD

10:00AM - 1:00PM OPEN GYM/CROSSFIT TOTAL DAY

1:00PM - 2:00PM YOGA

A) Overhead Squat, skill work

B) "Nancy"

5 Rounds:

400m run

15 OHS, 95/65#