Got Better Today

CrossFit GBT is a CrossFit Inc affiliated gym. We offer intense and specialized CrossFit training for athletes of all ages and skill level. Through the use of our unique hands-on approach, we strive to help people develop and live a life full of health and fitness. Try us for free!

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Mar 21, 2018

A. 25:00

Week 3, cycle 2

Back squat/ press



1×1+ @95% (AMRAP)


WOD – for time




Chest to bar pull-ups

Mar 20, 2018

A. 20:00

3 position snatch

Starting at around 60% of snatch max

7 sets, every 90sec

Snatch pull + power snatch + hang squat snatch

*Increasing weight each round to heavy if possible

**If relatively new to snatch complete the following

Hi hang snatch + hang snatch + OHS (if not able to do OHS then do 2 hang snatch)


5 rounds

10 hang power snatch 105/75

20 Ab Mat sit ups

40 DU

Mar 19, 2018

A. 25:00

Wendler week 3, cycle 2

Deadlift/ bench press



1×1+ @95% (AMRAP)

*for those that went into well into second round of 18.4 you will do deadlift as follows




30/24 cal row


30 KBS 53/35

Mar 17, 2018

Happy St. Patrick’s Day!


AMRAP 17min

17 alternating DB Snatch 50/35

17 burpee box jump overs 24/20


AMRAP 5min


10/ side, lateral hip dips

Mar 16, 2018


“18.4” Time cap 9min



Deadlifts 225/155




Deadlifts 315/205

50-ft handstand walk after each set of deadlifts

B. Variations

*scaled (ages 16-54)

Deadlifts 135/95 and HRPU


Deadlifts 185/135 and Bear crawl

** teens 14-15 Rx

Deadlifts 135/95


Deadlifts 185/135

*** teens 14-15 scaled

Deadlift 75/55 and HRPU


Deadlifts 95/75 and bear crawl

****master 55+ Rx

Deadlifts 185/125 and push press 95/65


Deadlifts 255/165 and 10 HSPU instead of HS walks

*****masters 55+ scaled

Deadlifts 115/80 and hand release knee push ups


Deadlifts 155/105 and bear crawl

Mar 15, 2018

“Goat Day”

EMOM 20min

Odd min: movement 1

Even min: movement 2

-You will choose 2 movements that challenge you, that you want to get better at. These can be anything! DU, pullups, kipping movements, HSPU, rope climbs etc.

-The goal today is practice instead of training. To get better at something you need to practice when you heart rate is controlled vs when you are in a training or target heart rate

– choose rep schemes of the movements you choose that will keep your heart rate in the practice/ controlled zone

Mar 14, 2018

A. 25:00

Cycle 2, week 2

Back squat/ press



1×3+@90% (AMRAP)

B. For time

2k row

C. 4×20-30sec L-sits

Mar 13, 2018

“Rowing Fran”

5 rounds, every 4min

300/ 250M row

9 thrusters 95/65

9 pull-ups

*score is your slowest round

**Rx+ thrusters 115/80, chest to bar pull-ups

Mar 12, 2018

A. 25:00

Cycle 2, week 2

Deadlift/ bench



1×3+@90% (AMRAP)


WOD 8 rounds

30sec SDLHP 95/65

30sec box jumps 24/20

30sec rest

Mar 10, 2018

Partner WOD

AMRAP 24min

50 cal row

50 wall balls 20/14

35 power cleans 115/85

Add 20/10 to barbell each round

*athletes can split up work anyway they would like. Opening bar weight should be something that you are capable of completing 20+ times if needed.


We are devoted to educating people on how to live a healthy lifestyle. We want nothing more than to see you succeed at your goals. We will work to help you with whatever we can. We believe fitness is an ongoing process. That is why we emphasize the journey. It’s all about being the best YOU can be, working as hard as YOU can. Regardless of previous athletic skill or ability, CrossFit GBT can help you out. #GotBetterToday

Video courtesy of CrossFit Inc.


Karla Bennett

Karla Bennett

Owner & Head Instructor

Karla, a certified Level 2 Crossfit Instructor, and a  US certified Weightlifting Coach holds a Bachelor of Science in Nursing with an emphasis in Health and Wellness. A mother of three, her love of fitness began in childhood with her dad, a Canadian hockey coach, and continues with her husband, NHL coach Ray Bennett.

Karla approaches CrossFit today with the same basic principle as when she began in 2008: fit through life. By assessing each person’s functional movement, Karla identifies her client’s strengths and weaknesses to meet them where they are on their athletic journey. From the beginner athlete, who are taking their first step to a healthier life, to the elite athlete trying to increase their athletic performance, Karla individualizes training programs tailored to the needs of each client.

Karla’s  background in nutrition leads to her knowledge of the importance of a healthy lifestyle both in and out of the gym. She will help create and monitor a nutrition regimen to fit each client’s active lifestyle.

Karla’s passion for the well being of each person she meets permeates in her Crossfit community. She designs workouts to both challenges her clients physically and mentally as she helps build overall confidence and strength.

Karla’s favorite WODs are chippers (where participants work through a series of movements one at a time until all complete) followed by her favorite exercise of Wall Balls. She may not enjoy running or Overhead Squats, but values the movements as a means to increase one’s overall fitness and mental toughness.

Karla strives to better the lives of every person who walks through the door of CrossFit GBT every day. You, too, will say, “I Got Better Today!”

Wyatt Brunk

Wyatt Brunk


Wyatt is a recent graduate of the University of Evansville in Indiana, where he studied communications and sociology. He works in digital marketing. Wyatt is a CrossFit Level 1 Certified Instructor. He has been doing CrossFit since 2012 and teaching at CFGBT since 2016. Wyatt first got into CrossFit when his brother would come home from working out and always go on about how hard it was and how he (Wyatt) would never ever be able to do it. So, naturally, Wyatt had to prove him wrong. His favorite WODS are chippers and he hates double unders, muscle ups, and wall balls. He doesn’t actually mind burpees.

Kassie Bennett

Kassie Bennett


Kassie has been doing CrossFit since 2012. She has played sports the majority of her life, which include softball, hockey, soccer, and several others. She is currently studying at the University of Alberta in the Bachelor of Kinesiology program majoring in sports performance, with the hope of one day becoming an athletic therapist. She started teaching some classes at CFGBT in 2016. Her favorite part of CrossFit is the community aspect that comes with it. Her favorite movements are anything involving weightlifting and her least favorite movement is burpees. Kassie is also the daughter of gym owner and head instructor Karla.

Kelly Brown

Kelly Brown


Kelly holds a masters degree in teaching which uses for her day job as a Special Educator working with high school students. As a later in life athlete, she began walking to quiet a colicky baby (who is now a middle schooler). On a crazy spare of the moment dare she signed up for a half marathon training program to which her friend questioned, “Do you even know how to run?” Not only did she run one, has coached and run 13 halves and one full. Ready for a new challenge she stumbled upon Karla via a friend’s suggestion. In 2012 she started her love (hate) affair with CrossFit. She hates burpees, snatches, wall balls, rowing, and double-unders, but she loves CrossFit!

Crossfit is for YOU, right NOW! Athletes are made not born through persistence, determination and the willingness to try. Start now and celebrate every small victory along the way! See you at the box!

Chelsey Overstreet

Chelsey Overstreet


Chelsey has been involved in CrossFit since 2012. She played softball for 8 years which was what brought her into the world of CrossFit. Chelsey enjoys the community that comes along with CrossFit, and especially the friendly competition between members during WOD’s. She likes to learn as much as she can about the technique of any movement and loves to help others learn as well. She has a passion for working hard and getting better. She is in school working towards becoming a Nurse. She loves helping others and watching them grow and get better in and out of the gym. Coaching is a way for Chelsey to grow in her teaching abilities while also being able to do the two things she loves most; helping people, and doing CrossFit. Her favorite workout would be one with weightlifting and she greatly dislikes running.


What is the class schedule?

MON: 8:00am, 9:00am, 12:30pm, 4:15pm, 5:30pm, 6:30pm
TUES: 5:45am, 9:00am,4:15pm, 5:30pm, 6:30pm
WEDS: 9:00am, 12:30pm, 4:15pm. 5:30pm, 6:30pm
THURS: 8:00am, 9:00pm, 4:15pm, 5:30pm
FRI: 5:45am, 8:00am, 9:00am, 4:15pm
SAT: 8:00am, 9:00am

MON: 7:30pm – 8:30pm
SUN: 12:30pm – 2:00pm

SAT: 10:00am


NOTE: Open Gym times are not led by an instructor, there is no WOD for the Group Weightlifting class. This class solely focuses on enhancing proper weightlifting technique and training. 

How do I start?

We are so excited you want to workout with us!

In order for us to provide you with the best possible experience for your first class, we ask that you Contact Us today to schedule your free trial class. Before you come, we recommend that you download and fill out the waiver below. It will save some time for us and give you more time to do what you came here to do….workout.

Simply bring us the completed waiver when you come for your first class. All athletes must fill out the waiver before their first class. All minors (ages 17 and below) planning on participating at CrossFit GBT must have their parent and/or guardian sign as well.

Download Waiver
What is CrossFit?

CrossFit is a highly effective strength-and-conditioning system that utilizes functional movements such as power lifts, Olympic lifts, and gymnastics, and then blends them into a constantly varied format.

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with movement restrictions as well as highly skilled athletes. CrossFit truly encompasses everything.

​Anyone regardless of gender, age or athletic ability and skill can get something out of a CrossFit workout. We scale load and intensity so everyone can reach their full potential safely and effectively. CrossFit is fitness for everyone!

The best way to understand what CrossFit is to come in and check it out for yourself!

What are Absolute Athletes and Absolute College Consulting?

Absolute Athletes offers hands on coaching for aspiring softball players as well as seminars and unique camps. CrossFit GBT used to be a part of Absolute Athletes before spinning off into its own entitiy. For more information about Absolute Athletes, visit their site here.

Absolute College Consulting offers personalized guidance throughout the college search for all students. The college search can be an overwhelming venture. The most important goal is to find the “right fit”. ACC was founded by Absolute Athletes cofounder, Cindy Zelinsky. For more information on ACC, visit their website here.


What Do People Say?
"Karla is an exceptional trainer. Her insight of CrossFit training is second to none. She will tailor programs to her athletes, that will push them but not hurt them. If you are looking to get fitter no one will do it better." -Michael Murphy, DC"
"It's no secret that I drive an hour one way to workout at CrossFit GBT. I pass by hundreds of gyms to get to Karla's! People ask me why all the time, I tell them its because of the culture that exists and Karla's ability and willingness to unlock another level of my fitness! I love it and for that I continue to make the drive!"
"Karla honestly wants to see her clients succeed. She is willing to customize programs, scale workouts and do whatever it takes to help people live a better life. I have been coming to CrossFit GBT for over three years and I love it because every day we do something different and I am pushed in ways that I didn't know I could be pushed. This box offers something for everyone. You do not have to be some super CrossFit star to workout here, there is something for everyone"
"This place is more than a Gym. It's a community. A place to belong and become more healthy and strong. My life has been changed for having been a part. I had never exercised in my life and had a terrible diet. Today, I feel empowered and strong and my diet is so much better. Karla Bennett is beyond compare. If you are looking for a place to belong and be healthy, this is for you."
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Contact Us

CrossFit GBT

16176 Westwoods Business Park
Ellisville, MO 63011

CrossFit GBT
16176 Westwoods Business Park
Ellisville, MO 63001

CrossFit Journal: The Performance-Based Lifestyle Resource