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usaw regionals

Lab Gym Spring Open 2015 & USAW Regionals: April 30th-May 3rd (entry form here!) ENTRY DEADLINE IS APRIL 7 TH!

  The Lab Gym Spring Open 2015 & USAW Regionals is here! We are proud to announce that we will co-hosting the USAW Regionals and Pan Am Qualifier concurrently with The Lab Open.  For for The Lab Gym Open click … Read more

This entry posted in Events & Competitions, Team LAB
ch 4

JUSTIN THACKER ON CHANNEL 4’S GREAT DAY ST. LOUIS

This entry posted in Articles & Newsletters, Success Stories, Testimonials, Lab Rat Hall of Fame, Weight loss

Team LAB 3/27/15 Friday, Wave 4b of 4b, Week 3 of 3

Team LAB 3/27/15 Friday, Wave 4b of 4b, Week 3 of 3 (Note: Lift % based on top classical lifts.  In some cases Work sets listed only) *Individual edits and adjustments can be made for your needs (to program and … Read more

This entry posted in Team LAB Workouts

The Lab Gym’s EXTREME BOOTCAMP: Friday or Sunday Homework 3/27/15

The Lab Gym’s EXTREME BOOTCAMP: Friday or Sunday Homework 3/27/15 JTLC Run/walk 5 miles FBT. STRETCH

This entry posted in Bootcamp Workouts

Heavy Metal CrossFit Competitor’s Blog: Friday 3/27/15

Heavy Metal CrossFit Competitor’s Blog: Friday 3/27/15 Wave 4a-Week 3 of 3 Recovery day: 1) Stretch/mobilize everything (full lower body circuit, happy shoulders, etc). 2) Optional: SHORT to MEDIUM duration/steady state type work (row, bike, swim, run/walk, etc).  Keep intensity … Read more

This entry posted in Heavy Metal Crossfit Competitors Workouts

The Lab Gym’s Heavy Metal Crossfit: Friday 3/27/15

The Lab Gym’s Heavy Metal Crossfit: Friday 3/27/15 General & Specific Warm-up: [~10 minutes] Warm up: Corrective & JTLC, General Barbell Warm-up (pvc>bb), Position stretches for the Jerk (pvc>bb) CF-JTLC: Catbacks x5*3, Flying posture hold x3*10, Is, Ts, As x5*3, … Read more

This entry posted in Heavy Metal Crossfit Workouts

Team LAB 3/26/15 Thursday, Wave 4b of 4b, Week 3 of 3 Level 3

Team LAB 3/26/15 Thursday, Wave 4b of 4b, Week 3 of 3 Level 3 (Note: Lift % based on top classical lifts.  In some cases Work sets listed only) *Individual edits and adjustments can be made for your needs (to … Read more

This entry posted in Team LAB: Level 3 (workouts)

Team LAB 3/26/15 Thursday, Wave 4b of 4b, Week 3 of 3 Level 2

Team LAB 3/26/15 Thursday, Wave 4b of 4b, Week 3 of 3 Level 2 (Note: Lift % based on top classical lifts.  In some cases Work sets listed only) *Individual edits and adjustments can be made for your needs (to … Read more

This entry posted in Team LAB: Level 2 (workouts)

Team LAB 3/26/15 Thursday, Wave 4b of 4b, Week 3 of 3 Level 1

Team LAB 3/26/15 Thursday, Wave 4b of 4b, Week 3 of 3 Level 1 (Note: Lift % based on top classical lifts.  In some cases Work sets listed only) *Individual edits and adjustments can be made for your needs (to … Read more

This entry posted in Team LAB: Level 1 (workouts)

Team LAB 3/26/15 Thursday, Wave 4b of 4b, Week 3 of 3

Team LAB 3/26/15 Thursday, Wave 4b of 4b, Week 3 of 3 (Note: Lift % based on top classical lifts.  In some cases Work sets listed only) *Individual edits and adjustments can be made for your needs (to program and … Read more

This entry posted in Team LAB Workouts

The Lab Gym’s EXTREME BOOTCAMP- Thursday- Shoulders, Arms, Quads – 3/26/15

The Lab Gym’s EXTREME BOOTCAMP- Thursday- Shoulders, Arms, Quads – 3/26/15 Warm up: Bootcamp JTLC: (all for 10 seconds all in place) half speed, 3/4 speed, full speed, high knees, butt kicks, criss cross jumps, cross country skiers, mountain climbers, … Read more

This entry posted in Bootcamp Workouts

Heavy Metal CrossFit Competitor’s Blog: Thursday 3/26/15

Heavy Metal CrossFit Competitor’s Blog: Thursday 3/26/15 Wave 4a-Week 3 of 3 Note:   1) AM: Upper Strength, Gymnastics Skills (HS, HS Walks, and optional: MU, Pullup Quota), optional conditioning/WOD, &/or other quota work. Daily stretch/mobility. 2) PM: Oly lifts … Read more

This entry posted in Heavy Metal Crossfit Competitors Workouts
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