Wednesday


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The CrossFit Total is coming on Saturday! At Matts Class, test your strength. Anyone who cannot make it during the regular class, may come between 10-12. Ben will we available to help you lift heavy stuff!
Check out this article

WOD
Complete as many rounds as possible in 17 mins of:

25 Double Unders
10 Burpees
15 Air Squats

This is a partner WOD Partner A will complete the dubz while B rests Partner B will hit the burpees while A rests. Continue this alteration the entire WOD 

BOX NEWS
Thursday- Open Gym 10am-12nn
Happy New Year!
Saturday-CrossFit Total 8am to 12am
First Sunday, 1/4at 2pm- Cooking with Loni and Will
Second Sunday-“My Paleo Life” with Amy Reosslein

Tuesday-Strongman class today 9am!


Its blurry 'cause they were movin'
Its blurry ’cause they were movin’

Looks like the 9a class stole FGB! With just a team of three Jamie W., Erin P. and Jessie S, kicked out some reps! Congratulations!

Tuesday 9a-Black Legion Strongman is on! Come on in. We’ll sign you up when you get there. 

Sundays Big Event. Looks like First Sundays are getting as awesome as Second Sundays!
“Cooking With Loni and Will” 
Loni and Will are cooking up some goodies at CFSTC at 2pm.
Will will be preparing foil packed chicken with veggies and discussing how to easily prepare meals for a whole week with very few simple ingredients and minimal prep time. Loni will discuss the health benefits of the ingredients he’s using, help troubleshoot meal planning and healthy eating concerns from members and answer any other nutrition questions they may have!

WOD
“Jolly Rancher”
21-15-9 reps, for time of:
Overhead Squat, 115/75 lbs
Toes-to-bar

BOX NEWS
Thursday- Open Gym 10am-12nn
Happy New Year!
First Sunday, 1/4at 2pm- Cooking with Loni and Will
Second Sunday-“My Paleo Life” with Amy Reosslein

Monday


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“Fight Gone Bad”
3 rounds, 1 min per station, of:
Wall Ball, 20/14 lbs, 10 ft
Clean Pulls, 75/55 lbs
Box Jump, 20 in Push Press, 75/55 lbs
Row (calories)
Rest 1 min
Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.
This is a class v. class competition! Each class will have a score that is an average of its athletes. Class score will be posted on the whiteboard. Lets see who can push the hardest today!
BOX NEWS:
Monday- In House Class v. Class competition FGB!
12/29,30,31 1/2. Kids Holiday camp
Thursday- Open Gym 10am-12nn
Happy New Year!
Sunday, 1/4- Cooking with Loni and Will
Second Sunday-“My Paleo Life” with Amy Reosslein

Saturday


bring a friend

 

Today’s bring a friend WOD is a CFSTC original!  The “Led Zeppelin WOD”.  Partner up, one person works at a time.  Perform each movement for the duration of the song.  When the song ends move to the next movement.  Score = Calories rowed + reps.

“Stairway to Heaven” – Row

“Living Loving Maid” – Situps

“Whole Lotta Love” – Ground to Overhead 135/95 (members), Slamball 40/20 (guests)

“Communication Breakdown” – Burpees

Friday


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Saturday is Bring a Friend to CrossFit St. Charles. If you invite someone, why should they come?

1. Instead of just thinking about exercising they’ll actually do it.
2. Instead of feeling lost in the regular gym with not knowing what to do, tomorrow they will have a coach who will guide them.
3. The work out will be fun and challenging. The feeling of accomplishment after every workout is amazing.
4. Everyone will be friendly and welcoming.
5. They’ll get to understand and become a part of our community.

WOD
Team Sean McCarthy
10 rounds (5 rounds each) for time of:
5 Pull-ups
10 Push-ups
15 Sit-ups
20 Squats
400 m Run (500m Row if inclement weather)

At the beginning one team member will run 400m the other will begin the gymnastic skills. Only when both are finished these elements will they tag and swap roles.

Post total time when both are finished 5 rounds.

BOX NEWS:
Friday- Class 530a, 10a, 5pm
Saturday-Bring a Friend Day 9a or 10a you choose.
Monday- In House Class v. Class competition FGB!
Tuesday- CrossFit Total!
12/29,30,31 1/2. Kids Holiday camp

Merry Christmas!


IMG_0020In 2006 I found CrossFit. It was quite by accident. I was looking online for foot drills for my oldest daughters soccer team, found CrossFit Kids and then CrossFit. I was absolutely blown away. At the time I was a personal trainer and kickboxing instructor. I subscribed to women fitness magazines trying to find that one magic work out. I had invested in personal trainers (honestly, the best money I ever spent on myself) who had different ideas about what it means to get fit. I had good trainers, their ideas were solid. While not working with a trainer I bounced between the aerobic room and the weight room. I was happiest and fittest when I was focused and having fun and least happy when I’d show up to the gym with no plan.
I look back on that time and realize what I had. In the aerobic room it was conditioning and  community. We were a bunch of women that loved to kickbox. We worked hard and laughed after. Occasionally we’d end up out for dancing and drinks.
In the weight room I had a personal trainer who had a plan for me everyday. My first trainer was a body builder who taught me about anatomy. As a nurse I knew where and what the latissimus dorsi are, as an athlete client I was taught how to use them. I felt that everyone of the trainers I had cared for me and they made me strong.

When I found CrossFit, I would spend hours on the website watching the instructional videos, reading the Journal, learning as much as I possible could. The concepts in movement were very different than what I had previously learned. I did the WODs in my local gym by myself. I was quickly hooked.
In March 2008 I became level 1 certified. Going to a Level one cert was a life changing experience. I had to travel to Texas to attend. I knew no one at that course except for the CF celebrities that I had been watching on the Mainsite videos. Immediately there was an sense of community.
At the time there were two CF gyms in the St. Louis Region. Just two and none in St. Charles County. I needed a place to workout and introduce this amazing lifestyle to my friends.
I started my first CrossFit class in a park. Stefany K.(the original CFStC member), Stephanie S. and Terry E. were my first students. It was a ton of fun. By the fall we were in our first “box”space. I named our gym CrossFit St. Charles because we were the first in St. Charles County and I wanted to express that. Never did I realize that there would be so many others! It has been so exciting to watch CrossFit grow.
As a gym owner I knew that what I wanted to offer was the best of my gym experiences.

Great coaching+Strength+Conditioning+Community+Fun=CrossFit

This is what Crossfit is to me.

BOX NEWS:
12/25 Closed-Merry Christmas!
12/26 Class 530a, 10a, 5pm
12/27 Bring a Friend Day 9a or 10a you choose.
12/29 In House Class v. Class competition FGB!
12/29,30,31 1/2. Kids Holiday camp

Wednesday


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[wod date=”2014-12-25″]

12 Days of Christmas

For Time:
1 Turkish Get-Up (1.5/1)
2 Burpees
3 Ring Dips
4 Squat Jumps
5 Double Unders
6 ABMAT Sit-ups
7 Push-ups
8 Kettlebell Swings
9 Pull-ups
10 Ball Slams (30/20)
11 Wall Balls (20/14)
12 Box Jumps (24/20)

Think of the song the Twelve Days of Christmas… Do 1 TGU, then 2 burpees and 1 TGU, then 3 ring dips 2 burpees and 1 TGU, then 4 squat jumps 3 ring dips 2 burpees and 1 TGU.

Post total time.

BOX NEWS:
12/25 Closed-Merry Christmas!
12/27 Bring a Friend Day
12/29 In House Class v. Class competition FGB!
12/29,30,31 1/2. Kids Holiday camp

Tuesday


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Mobility Class with Sarah

WOD
For time:
21 Back Squats, 225 lbs
42 Sit Up (Ghd)s
15 Back Squats, 225 lbs
30 Sit Up (Ghd)s
9 Back Squats, 225 lbs
18 Sit Up (Ghd)s

BOX NEWS:
12/24 Class @8a. Class @1130.
12/25 Closed-Merry Christmas!
12/27 Bring a Friend Day 9a and 10a
12/29 In House Class v. Class competition FGB!
12/29,30,31 1/2. Kids Holiday camp

Monday


rowing

WOD
3 rounds for time of:
Run, 400 m
30 Air Squats
20 Push Press, 115/80 lbs

BOX NEWS:

12/25 Closed-Merry Christmas!
12/27 Bring a Friend Day
12/29 In House Class v. Class competition FGB!
12/29,30,31 1/2. Kids Holiday camp

 

Saturday


Duffin

 

 

 

 

 

 

 

 

This is Chris Duffin.  #1 – check out his YouTube channel.  #2 – He holds the world record for the most weight deadlifted in one minute.  17,010 Lbs.   He went 405 for 42 reps!

Strength

How much weight can you deadlift in 60 seconds?

WOD

Partner Up

4 Rds

Partner A – 8 Hang Power Snatch (95/45) then 12 Snatch grip presses from behind the neck (Bar in a back squat rack position)

Partner B – Box Jumps while Partner A is working (24/20)

Score is total time minus 1 second for every box jump completed.