CrossFit Ice

Please join us on Thursday, April 26th at 6:00 p.m. to eat, drink and mingle with the CrossFit St. Louis Family (CrossFit St. Louis | CrossFit Xtra Mile | CrossFit ICE) of gyms. We look forward to seeing everyone there. Please RSVP at info@CrossFitSTL.com. Feel free to bring a significant other or friend.

Raelynn and I would like to take this opportunity to  thank all our members for a great past 2 years!  The vision we had started back in May of 2010 was an exciting one.   We never would have imagined it would have grown like it has!  Many friendships have been made over these years and thanks to all of you who have helped to create this family like box!  As we are both excited for the change in ownership of CrossFit Ice we are confident in all the positive that is to come from Todd, Randy, Joanna & Corey!  We are now part of a bigger family, one that we are sure will continue to grow and accommodate all our members needs!  Raelynn and I are still very much a part of CrossFit Ice as you will continue to see our smiling faces in the gym teaching!  We are both very grateful for your support as we move forward to growing CrossFit Ice even more! 

Welcome Lynn Rowan to CrossFit Ice!!!

Today’s WOD:  Partner wod

5 rounds

Partner A: Rows

Partner B:  Bear Crawl, 7 pullups, Bear Crawl

Don’t forget this Saturday mornings class focus is establishing your CrossFit Total!

April 10th, Tuesday Morning 10:30-12:30
Clean & Jerk Seminar with Jacob Green $20
space limited, sign up at front desk

Today’s WOD:
3 min AMRAP: 150 m row, 15 squats,
90 sec rest
3 min AMRAP: 6 sprints, 6 burpees
90 sec rest
3 min AMRAP: 25 DU, 5 pullups

Make a note: this Saturday’s 8 am class we will be doing our CrossFit Total. This class can take up to 90 minutes to complete. We will be working towards a 1 rep max of:

 Back Squat, Overhead Press & Deadlift
There will be no metcon or wod.

Save the date: April 10th Tuesday 10:30 – 12:30 am
Clean & Jerk Seminar with Jacob Green $20 Maximum 10 people
sign ups at front desk!

today’s wod: “Helen”
3 rounds
400 m run
21 kbs 1.5/1.0 pood
12 pullups

Today’s wod:
21-18-15-12-9-6-3
SDLHP 95/65
KTE
Box jump 24/20

We have all been enjoying the nice weather!  Sprints???  I’ve never seen so many excited CrossFitters!!!

wod:  8 hill sprints

I think we can all say we have a sense of relief that the open has come to a close! We thank all our members who participated in the open and really pushed themselves these last 5 weeks. It was so nice to see the enthusiasm and encouragement form all those people who were training for these wods. We’d also like to send a special shout out to one of our trainers and friends Ingrid Hurley who placed 9th, that’s right, 9th in the WORLD for the women’s Master’s Division! We will all be cheering you on, look out California, Ingrid’s on her way!!!

We would also like to thank Jacob Green for a great turnout on the Snatch Seminar yesterday! Great feedback and people asking for more! We will keep you posted on our next seminar!

BTW, who is this with the nice scare crow form on their snatch lift???

Sunday Snatch Seminar:  with Jacob Green

10 am – noon  $20  Register at front desk:  only a few spots available!

Monday: 5 pm Kipping Clinic:  sign ups on line!!! 

Open Wod 12.5 nothing like thrusters & pull ups!
7 min AMRAP
3 thrusters 100/65, 3 CTBPU
6 thrusters, 6 CTBPU
9 thrusters, 9 CTBPU
12 thrusters, 9 CTBPU
15 thrusters, 15 CTBPU
18 thrusters, 18 CTBPU
etc.

Our March Member of the Month is Jenny Morrison!

 Jenny has been training with us for almost 1 year now.  It’s been so nice to watch Jenny take on the olympic lifts as her form is very smooth!  She is constantly asking how she can do something better and is always so supportive in class with other members!  We’ve really enjoyed having you here Jenny!  Keep up the good work!

 This April will mark my 1-year anniversary at Crossfit Ice. I am happy to say that after this year I feel like I am in the best shape of my life. While there are several things that I loveabout Crossfit, two main points come to mind. First, Crossfit is a total bodyworkout. Between box jumps, pull ups, weighted walking lunges, burpees, cleans,back squats, snatches, kettle bell swings and running… I’m sure not a muscle is missed. I love that we are not just standing around doing curls or working on a machine. For me, it is so much more enjoyable mentally to get in and do a fully active workout vs. going from one standard move or machine to the next. Second,belonging to a Crossfit gym is more like being a member of a sports team vs.just being a member at a regular run-of-the mill gym. Before Crossfit, I found it really hard to make myself work out/strength train on a regular basis; I was simply lacking the motivation and drive to consistently go to the gym. Now, I look forward to each workout. Even if I am tired and just getting off a long 12-hournight at work, I still look forward to each class.  Although we are all individually committed,it is incredibly motivating to know there are coaches and other members countingon you to show up.  During those crazy toughWOD’s where I feel that out-of-breath/heart racing/muscles burning feeling, Iknow I am not alone. We are all there to push one another and ourselves eachworkout, each week. This team like atmosphere makes a world of differencecompared to your typical gym. Overall I cannot express enough how happy I amthat I was introduced to Crossfit. I am thankful for the teaching and supportof all of the coaches and members of Crossfit Ice. As I reach this one-year markI am excited to see what another 1, 2, 3 years will bring!

 Jenny Morrison