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KANZA

CROSSFIT TRENCHES – CrossFit

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Handstand Push-ups (15min HSPU Practice)

Metcon (Weight)

10min EMOM of:

Odd: 10 Supinated Ring Rows

Even: 5 Devil Press

*Score is weight used in Devil Press

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This entry was posted in Uncategorized on November 23, 2021 by cft123.

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crossfit_trenches

#crossfittrenches #cft #cftrenches #lakestlouis #l

#crossfittrenches #cft #cftrenches #lakestlouis #lsl #lakestlouismo #wentzville #ofallonmo #missouri #trenchesathletes #crossfit #weightlifting #cardio #gymnastics #functionalmovements #deadlift #barbell #mondaymotivation

Healthy Holidays Habits challenge! Let Coaches Tri

Healthy Holidays Habits challenge! Let Coaches Trish and Casey help you finish 2021 strong and bring in next year with a SOLID foundation. Four simple habits. Weekly winners. Join a strong community!! Registration fee: $25 - Link in bio
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#crossfittrenches #cft #cftrenches #lakestlouis #lsl #lakestlouismo #wentzville #ofallonmo #missouri #trenchesathletes #crossfit #weightlifting #cardio #gymnastics #functionalmovements #trenchesnutrition #nutritionchallenge

#crossfittrenches #cft #cftrenches #lakestlouis #l

#crossfittrenches #cft #cftrenches #lakestlouis #lsl #lakestlouismo #wentzville #ofallonmo #missouri #trenchesathletes #crossfit #weightlifting #cardio #gymnastics #functionalmovements #weightedrussiantwists #russiantwists

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#crossfittrenches #cft #cftrenches #lakestlouis #l

#crossfittrenches #cft #cftrenches #lakestlouis #lsl #lakestlouismo #wentzville #ofallonmo #missouri #trenchesathletes #crossfit #weightlifting #cardio #gymnastics #functionalmovements #barbellgods #trenchesme

#crossfittrenches #cft #cftrenches #lakestlouis #l

#crossfittrenches #cft #cftrenches #lakestlouis #lsl #lakestlouismo #wentzville #ofallonmo #missouri #trenchesathletes #crossfit #weightlifting #cardio #gymnastics #functionalmovements #plank #plankworkout #coreworkout #corestrength

Here’s November (a little late 😉) CFT spotlig

Here’s November (a little late 😉) CFT spotlight athlete

Kelly

1.- Tell us about yourself
Most importantly, I have two amazing kids. Gracie is 16 and a cheerleader at Fort Zumwalt South Highschool. Charlie is 13 and plays the flute for Honors band. We have the best doggo, Oliver and two dumb cats. I still have no idea what I want to be when I grow up.

2.- What made you start CrossFit?
I started CrossFit by accident. I signed up for an interview from a fb ad thinking it was a free 6 week trial thingy and the owner went ahead and let me join for free. He was such a blessing! I was having a lot of struggles in my life and this couldn’t have come at a better time. I will be forever grateful. I was going for a few weeks before I even realized it was CrossFit. Which was good. Honestly, it was getting such a bad rap at the time that if I had known, I would have never shown up. And I’m so glad that I did!!!

3.- What were your thoughts after your first workout at Trenches?
Hmmm…it’s been awhile. I can’t recall any exact details. I know I attended to workout with Amber, who I’d met at my original box. She’s my pacer and a member of my tribe. But I must have liked it because I joined! So I’m sure I felt like I was going to die, I love that feeling. Of course I also love that I don’t actually die. And I do know that I was impressed by the coaching and still am.

4.- What impact has CrossFit had in your life in and outside the gym?
Probably bigger than anything else ever has, really. Like I said I was really struggling when I started. It gave me a kind of outlet that the regular gym were just not capable of providing. It changed my attitude, my spirits, my outlook, gave me new goals and purpose and of course the greatest impact has been the new and wonderful people in my life. Holla to my tribe ❤️!

5.- What is your favorite movement and why?
Burpees. It’s the only thing I can beat Kevin at.
➡️ Head over to our Facebook page to finish this awesome post!! ⬅️

#crossfittrenches #cft #cftrenches #lakestlouis #l

#crossfittrenches #cft #cftrenches #lakestlouis #lsl #lakestlouismo #wentzville #ofallonmo #missouri #trenchesathletes #crossfit #weightlifting #cardio #gymnastics #functionalmovements #sledgehammer #sledgehammerworkout

This Wednesday night at 7:15pm, Coach Trish & Coac

This Wednesday night at 7:15pm, Coach Trish & Coach Casey will be discussing foundational principles of nutrition and how to navigate the tricky holiday season. Plus it’s FREE! Sign up sheet is at the gym or contact Trish.
🥦🥕🍌🍎🥑🫑🍗🥩🧀🥚💪
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#crossfittrenches #cft #cftrenches #lakestlouis #lsl #lakestlouismo #wentzville #ofallonmo #missouri #trenchesathletes #crossfit #weightlifting #cardio #gymnastics #functionalmovements #nourishnutrition #trenchesseminar #trenchesnutrition #nutrition #holidaymaintenance

🔜 Want to give back? This is the perfect opport

🔜 Want to give back? This is the perfect opportunity to help an amazing and local cause! Join us on 12/11! ⬅️
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#crossfittrenches #cft #cftrenches #lakestlouis #lsl #lakestlouismo #wentzville #ofallonmo #missouri #trenchesathletes #crossfit #weightlifting #cardio #gymnastics #functionalmovements #dasa #adaptiveathlete #dasatrenchesevent #giveback #givebacktothecommunity #fundraiser #trenchesfundraiser

LORI PIESTEWA (Time) For Time: 21-15-9-3-3-9-15-21

LORI PIESTEWA (Time)
For Time:
21-15-9-3-3-9-15-21
DL (225/155)
Pull Ups
Burpees

Lori Ann Piestewa (December 14, 1979 – March 23, 2003) was a United States Army soldier killed during the Iraq War. A member of the Hopi tribe, Piestewa was the first Native American woman in history to die in combat while serving in the U.S. military and the first woman in the U.S. military killed in the Iraq War. Arizona's Piestewa Peak is named in her honor. She is the recipient of the Purple Heart & Prisoner of War medal. #crossfittrenches #cft #cftrenches #lakestlouis #lsl #lakestlouismo #wentzville #ofallonmo #missouri #trenchesathletes #crossfit #weightlifting #cardio #gymnastics #functionalmovements #herowod #loripiestewa #nativeamerican #nativesmericanheritagemonth #usarmy

We appreciate having you as a member and as a frie

We appreciate having you as a member and as a friend!
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Wishing you a happy and heartfelt Thanksgiving filled with good food and great memories!
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#crossfittrenches #cft #cftrenches #lakestlouis #lsl #lakestlouismo #wentzville #ofallonmo #missouri #trenchesathletes #crossfit #weightlifting #cardio #gymnastics #functionalmovements #thanksgiving #happythanksgivng

#crossfittrenches #cft #cftrenches #lakestlouis #l

#crossfittrenches #cft #cftrenches #lakestlouis #lsl #lakestlouismo #wentzville #ofallonmo #missouri #trenchesathletes #crossfit #weightlifting #cardio #gymnastics #functionalmovements #pullups

#crossfittrenches #cft #cftrenches #lakestlouis #l

#crossfittrenches #cft #cftrenches #lakestlouis #lsl #lakestlouismo #wentzville #ofallonmo #missouri #trenchesathletes #crossfit #weightlifting #cardio #gymnastics #functionalmovements #barbell #strongwomen #womenwholift

#crossfittrenches #cft #cftrenches #lakestlouis #l

#crossfittrenches #cft #cftrenches #lakestlouis #lsl #lakestlouismo #wentzville #ofallonmo #missouri #trenchesathletes #crossfit #weightlifting #cardio #gymnastics #functionalmovements #crossfittotal #doubleunders

We are only 20 days away from one of our favorite

We are only 20 days away from one of our favorite fundraiser events! For 6 years, we have partnered with the Disabled Athletes Sport Association (DASA), a local non-profit organization that empowers individuals with disabilities, in order to raise money and donate to their facility. Every single penny received will go to DASA so any level of generosity is always welcome. Please bring friends and family to this fun event and support an amazing local cause!
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#crossfittrenches #cft #cftrenches #lakestlouis #lsl #lakestlouismo #wentzville #ofallonmo #missouri #trenchesathletes #crossfit #weightlifting #cardio #gymnastics #functionalmovements #dasa #disabledathletes #adaptiveathletes #supportalocalcause #giveback #trenchescommunity #crossfitcommunity

I’m recognition of Native American Heritage Mont

I’m recognition of Native American Heritage Month

HERO PARTNER WOD: "Tatanka-Iyotanka (aka Sitting Bull)" & "Ta-sunko-witko (aka: Crazy Horse)" -

BATTLE OF THE LITTLE BIGHORN
Native chiefs Crazy Horse and Sitting Bull led armies of Lakota, Cheyenne, and Arapaho Native Americans to a glorious victory over the vicious assault of US General George Custer and his army.

"Tatanka-Iyotanka (aka Sitting Bull)"
Born: Jumping Badger 1831 in Grand River, Dakota Territory
Died: December 15, 1890 in Grand River, South Dakota, Standing Rock Indian Reservation

Teton Dakota Indian chief under whom the Sioux peoples united in their struggle for survival on the North American Great Plains. He is remembered for his lifelong distrust of white men and his stubborn determination to resist their domination.

"Ta-sunko-witko (aka: Crazy Horse)"
Born 1842 near present-day Rapid City, South Dakota, U.S.
Died September 5, 1877, Fort Robinson, Nebraska

Crazy Horse was an Oglala Sioux Indian chief who fought against removal to a reservation in the Black Hills. In 1876, he joined with Cheyenne forces in a surprise attack against Gen. George Crook; then united with Chief Sitting Bull for the Battle of the Little Bighorn. In 1877, Crazy Horse surrendered and was killed in a scuffle with soldiers.

In Teams of two:
For time:
1000m Row (break up as desired)
80 Wall-balls 20/14 (Alternate every 5 reps)
80 Power Snatch (Alternate every 5 reps) 95/65
217m Run each (When partner A completes the run, partner B goes)
80 C2B (40) / Pull-up (40) (Alternate every 5 reps)
80 Burpee Over the bar (Alternate every 5 reps
217m Run each (When partner A completes the run, partner B goes)
1000m Row (break up row as desired)
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#crossfittrenches #cft #cftrenches #lakestlouis #lsl #lakestlouismo #wentzville #ofallonmo #missouri #trenchesathletes #crossfit #weightlifting #cardio #gymnastics #functionalmovements #nativeamericanheritagemonth #herowod #teamwod #trenchesherowod #crazyhorse #sittingbull #nativeamerican
#wodwell #wodwellcf

#crossfittrenches #cft #cftrenches #lakestlouis #l

#crossfittrenches #cft #cftrenches #lakestlouis #lsl #lakestlouismo #wentzville #ofallonmo #missouri #trenchesathletes #crossfit #weightlifting #cardio #gymnastics #functionalmovements #burpees #resultsorexcuses #happyfriday #hagw

#crossfittrenches #cft #cftrenches #lakestlouis #l

#crossfittrenches #cft #cftrenches #lakestlouis #lsl #lakestlouismo #wentzville #ofallonmo #missouri #trenchesathletes #crossfit #weightlifting #cardio #gymnastics #functionalmovements #kettlebell #kettlebellworkout #kettlebellswings

#crossfittrenches #cft #cftrenches #lakestlouis #l

#crossfittrenches #cft #cftrenches #lakestlouis #lsl #lakestlouismo #wentzville #ofallonmo #missouri #trenchesathletes #crossfit #weightlifting #cardio #gymnastics #functionalmovements #setupposition #barbell

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