Heavy Metal CrossFit

The Lab Gym’s
hmcf heavy metal crossfit slayer logo

What is so special and unique about our Heavy Metal Crossfit and it’s special programming? A must read.


Heavy Metal Crossfit is looking for NEW outstanding instructors to join our team!

Check the updated Heavy Metal CrossFit schedule

Don’t live in the St. Louis area? Online Membership now available!

The Lab Gym teams up with CrossFit to form: The Lab Gym’s Heavy Metal CrossFit

You know of The Lab as, “The most unique gym round, and the BEST trainer’s in town.”  Where personal training service excellence is second to none. The Lab’s Training Academy has bred numerous champions of health and fitness transformations from young, old, and elite.

Now, The Lab Gym is taking it’s philosophical model and pairing it with CrossFit training principles.

The Lab Gym’s Philosophical Model:
1) First do no harm
2) Work density (build it)
3) Progressive resistance (increase it)
4) Progressive exercise/movement (achieve it)

Click here to join today! Easy online registration.  Also see our ‘elements’ class.  Great for first timers!

CrossFit is, ’constantly varied, high intensity, functional movement.’

Advocating a mix of body weight exercise, gymnastics, strength training, powerlifting, Olympic weightlifting, running, sprinting, jumping rope, plyometrics, rowing, etc.   Always prepared for the unknown and specializing in not specializing, no 2 classes are ever alike.  While this may sound intimidating, CrossFit is infused with a principle of ‘scalability.’  Meaning, all exercises can be regressed or progressed to similar elements that achieve a similar capacity/goal for that individual.  Common exercises used are: body weight squats, jumping rope, box jumps, kettlebell swings, snatch, clean & jerk, overhead squats, pullups, dips, muscle ups, rowing, pushups, burpees, deadlifts, squats, thrusters, etc.

CrossFit aims to optimize the blend of all fitness qualities, namely:
1. Cardiovascular/respiratory endurance- The ability of body systems to gather, process, and deliver oxygen.
2. Stamina – The ability of body systems to process, deliver, store, and utilize energy.
3. Strength – The ability of a muscular unit, or combination of muscular units, to apply force.
4. Flexibility – The ability to maximize the range of motion at a given joint.
5. Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
6. Speed – The ability to minimize the time cycle of a repeated movement.
7. Coordination – The ability to combine several distinct movement patterns into a singular distinct movement.
8. Agility – The ability to minimize transition time from one movement pattern to another.
9. Balance – The ability to control the placement of the body’s center of gravity in relation to its support base.
10. Accuracy – The ability to control movement in a given direction or at a given intensity.

What’s the difference between programs? CrossFit, Extreme Bootcamp, Team Lab.

You can find more background information here at CrossFit.com

What is special about Heavy Metal CrossFit?
The Lab Gym Trainers are educated and trained beyond your typical CrossFit Instructor and have gone through intensive training via The Lab Gym Training Academy, in addition to their certifications and University Degrees. Many Lab Trainers also have Masters Degrees.
We scale every workout for beginner to advanced and have a big picture plan for the long term development of each individual.  The general class stucture is:
1. Dynamic & corrective warm up (aka. JTLC, etc.)
2. Olympic Weightlifting skill & drill work
3. Foundational strength training movements of the day
4. WOD workout of the day & metabolic conditioning
5. Flexibility/mobility work
The Lab Gym’s Heavy Metal CrossFit ensures professional, skilled programming, and as usual….the BEST training in town!


Want to have a test run first?  Want to learn more about Crossfit, the exercises, and see how you do BEFORE going to a normal class? Try our ‘elements’ class today.


CrossFit Journal: The Performance-Based Lifestyle Resource