Saturday Ingrid, Sarah, Erin W., Crystal, Joe and I (plus friends from CrossFit Maryland Heights) competed in the USAPL Rivers Edge Powerlifting Championships. Tomorrow I will post about that experience.

This weeks is 5/3/1 of our Wendler Cycle. The numbers taken from your max effort sets will be used to estimate your new 1RM. We’ll use your new numbers to work from during our next cycle. Please take these max rep attempts with the intention of becoming strong. You should be getting at least 5 reps or more. Plan to do work!


EMOM x 10
Snatch 2 reps

Increase weight with each set with perfect reps

Work on perfect postitioning. Beginners start from hang position

Mayra’s WOD
21 Overhead Squats (115/75 lbs)
50 Bar Hops
15 Thrusters (115/75 lbs)
50 Bar Hops
9 Ground to Overhead (115/75 lbs)
50 Bar Hops

9 minute time cap.
Scale so that the WOD is done under 9 minutes
Scale up to 135/95 to challenge yourself! (but still get it done under 9 minutes!)


Schedule Your free intro
Talk with a coach about your goals, get the plan to achieve them.


fill out the form below to get started!

Take the first step towards getting the results you want!

learn more about our membership options

Fill out the form below to get started.