**Do you know anyone racing the Lake St Louis Triathlon next Saturday (8/24)? Interested in supporting them?

You are invited to Trenches to cheer on the triathletes!
Part of the bike course will be right in front of us (on Orf Road)

Join us for the WOD outside in the front parking lot! (please park in the back)

Since the triathlon starts early in the am, we will start an hour earlier this Saturday only! (8am)**

Main – CrossFit

View Public Whiteboard


Back Squat (1RM)

Our 8 week program is concluding today. Let’s see some big lifts! Warm up properly with light loads and then begin doing singles as the loads get close to your 1RM. Take 3-5 minutes rest between sets depending on fatigue.


Metcon (Time)

3 Rounds:

20 Wallballs (20/14)
20 Chest to bar pull ups

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