The Grind
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The Grind Fitness and Sports Performance is a facility that provides 1 on 1 personal training, group fitness classes, and small group training!
The Grind Fitness and Sports Performance is a facility that specializes in personal training, small group training, team training, and group fitness classes. We will be working with both general clientele and athletes! We are a community driven team that is looking to help people with their fitness goals! When it comes to performance training, our top priority is to keep all of our athletes injury
Beginning your running journey can be difficult to start
Being afraid of where you’re at in your fitness will find you comparing yourself to others
Becoming dejected even before you start
But here’s a potential place to start
Monday
Easy Run – 3 miles
Conversation Pace (~60% HRM)
Tuesday – Lower Body Strength
• Goblet Squat – 3x10
• RDL – 3x10
• Lunges – 3x10/leg
• Leg Press – 3x12
• Calf Raises – 3x15
Wednesday – Tempo Run
4 miles total
• 1 mi Warm-Up
• 2 mi @ 75–80% HRM
• 1 mi Cool Down
Thursday – Upper Body + Core
• DB Bench – 3x10
• DB Row – 3x10
• OH Press – 3x10
• Plank – 3x30s
• Dead Bug – 3x10
Friday
Easy Run – 3 miles
~60% effort
Saturday – Long Run
6 miles @ 65–70%
Sunday – Recovery
Rest + Mobility + Foam Roll
Total: 16 miles for the week
Now depending on where you are in your running journey you may have to do less, or this may work for you.
But you won’t know till you try.
Just get out there and run 🏃🏼🏃🏻♀️
06/12/2026
Ready to get faster, quicker, and more explosive this summer?
Join Coach Dalton for a 4-Day Speed & Agility Camp designed to help young athletes improve their speed, footwork, coordination, and overall athletic performance!
📅 June 22–25 (Monday–Thursday)
BUD DOME location
⏰ 9:30 AM – 11:00 AM
👧Ages 6–12
This camp is packed with fun drills, competitive games, and expert coaching to help athletes build confidence and improve their movement skills in a positive, energetic environment.
Spots are limited, so don’t wait! Sign up with the link or call Ashley at 314-939-1345😎
https://clients.mindbodyonline.com/classic/ws?studioid=865039&stype=41&sTG=44&prodId=102328
Consistency: the ability to show up and perform your habits repeatedly over time.
Results don’t come from what you do once. They come from what you do consistently.
06/08/2026
Join Coach Dalton at our South County facility for 4 days of speed, agility, footwork, and athletic performance training designed for athletes ages 6-12!
📅 June 22–25 (Monday–Thursday)
⏰ 9:30 AM – 11:00 AM
📍 Bud Dome location
🏃♀️🏃Ages 6–12
Early Bird Special: $80 if you register by June 10!
On 6/11 the price increases to $100, so don’t wait to sign up!
Spots are limited. Sign up here👇
https://clients.mindbodyonline.com/classic/ws?studioid=865039&stype=41&sTG=44&prodId=102328
Strength training for running isn’t complicated…
Often times you’ll see complex movements, challenging lifts, and niche styles of training that people promote to improve their running.
But the lifting in the gym is meant to complement your running program, not hinder it.
That’s why it’s so key to have simple foundational lifts and movements implemented into your running program. It allows you to focus on strength and muscle imbalances, injury prevention and recovery, and seeing measurable results in the gym. This translates to your runs continuing to improve over time.
Find a lifting program that works for your goals, and go out and execute 😤
06/05/2026
has been named to the College Sports Communicators Academic All-America Team Member of the Year for Division III Women’s Tennis! 🏆🎾
This award is the highest honor presented by the program, recognizing the nation’s top student-athlete who demonstrates excellence both in the classroom and on the court.
Even more impressive, Emily is just the 8th student-athlete in Emory University history to receive this incredible distinction! 👏
As if that wasn’t enough, she’s also an 8-time All-American! 🤯🔥
Emily’s work ethic, dedication, and commitment to excellence make her an outstanding representative of what it means to be a true student-athlete. We couldn’t be more proud!🙌
Softball tip of the week 🥎
Don’t get tunnel vision!
When hitting in a cage, try to vision the whole field. See the gaps and work on having bat control to hit the ball where you want!
Even a miss hit ball down the line can be a triple! Don’t let tunnel vision hurt your mental side in the cage
06/03/2026
is bringing the heat this summer with a Speed & Agility Camp designed for 6-12 yr olds!💪
📅 June 22–25 (Monday-Thursday)
⏰ 9:30 AM – 11:00 AM
🏃♂️ Improve your speed, quickness, footwork, and overall athletic performance in a fun, high-energy environment!
💥 EARLY BIRD SPECIAL - Register by June 10th and pay just $80!
After June 10th, the price increases to $100, so don’t wait!
✅Download the MindBody app
✅Search for TheGrindFS
✅Follow the link
https://clients.mindbodyonline.com/classic/ws?studioid=865039&stype=41&sTG=44&prodId=102328
Or call Ashley at 314-939-1345 and she can take care of you!😎
Spots are limited—sign up now and get ready to level up your game! 🏃🏃♀️☀️
“I have to” and “I get to” might sound similar, but they create completely different mindsets.
You don’t have to strength train.
You get to move your body.
You get to build strength.
You get to challenge yourself.
You get to invest in your health and your future.
The days you shift from obligation to opportunity are the days training becomes something you enjoy—not something you endure.
Strong body. Strong mind.
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St. Louis, MO
Opening Hours
| Monday | 6am - 9pm |
| Tuesday | 6am - 9pm |
| Wednesday | 6am - 9pm |
| Thursday | 6am - 9pm |
| Friday | 6am - 9pm |
| Saturday | 7am - 1pm |