Friday


Saturday morning are so fun!
Saturday morning are so fun!

 

Happy New Years! Gym Closed, enjoy the day!

 


 

Thursday


All the rowing!
All the rowing!
*Happy New years Eve! Classes @: 5:30am & 8:00am & 4:00pm & 5:00pm*

Heavy Day

Box Squat, 7×3, climbing

Burner

8 rounds Tabata (:20 work/:10 rest)
Stone to Shoulder, you choose weight

 

Box News
Rowing for Rover is almost over! Get your donations!
Holiday Schedule:
New Years Day- Closed
Check out Whats for Dinner

Wednesday


Coach Matt's last class
Coach Matt’s last class 🙁 / 🙂

 

“Summit”

2 Rounds for time:
500m Row
40 Ab-Mat Sit ups
500m Row
40 Mountain Runners

Post times to Train Heroic

 

Box News
Rowing for Rover is almost over! Get your donations!
Holiday Schedule:
New years Eve-5:30am & 8:00am & 4:00pm
New Years Day- Closed
Check out Whats for Dinner

Tuesday


Matching squats!
Matching squats!

“Gripper”

3 rounds for time:
21 Calorie Row
15 Thruster, 135/95
9 Bar Muscle Up

Rest 1 minute between rounds

Box News
Rowing for Rover is almost over! Get your donations!
Holiday Schedule:
New years Eve-5:30am & 8:00am & 4:00pm
New Years Day- Closed
Check out Whats for Dinner

Monday


One of the brave few to chug a brew during "Oh Christmas Tree"!
Just enjoying some liquid gold mid WOD!

 

CrossFit Games Open WOD 14.1

Complete as many rounds and reps possible in 10 minutes of:
30 Double Under
15 Power Snatch, 75/55

 

 

Box News
Rowing for Rover is almost over! Get your donations!
Holiday Schedule:
New years Eve-5:30am & 8:00am & 4:00pm
New Years Day- Closed
Check out Whats for Dinner

Friday


Merry Christmas CrossFit St. Charles!
Merry Christmas CrossFit St. Charles!

 

*Gym closed*

We hope you have a day filled with joy, laughter, and happiness with your loved ones.

Box News
Rowing for Rover is almost over! Get your donations!
Holiday Schedule:
New years Eve-5:30am & 8:00am & 4:00pm
New Years Day- Closed
Check out Whats for Dinner

Thursday


Our farewell to our fantastic Coach Matt! You will be so missed!
Our farewell to our fantastic Coach Matt! You will be so missed!

 

*Holiday Schedule*
Today-5:30am & 8:00am & 4:00pm
Christmas Day-Gym closed

 

                               "Oh Christmas Tree" 

                        Chug a 12oz Beer! Or 10 Burpee
                                                  *
20 BS, 1355/95                    </_>           10 BS, 155/95
30 DL, 155/95                   </__ __>          20 DL, 155/95
40 HR Push Up               </___   ___>          30 HR Push Up
50 KBS, 55/35             </_____    _____>         40 KBS, 55/35
                                                |   |
^Start


(WOD in normal writing…I just really like the Christmas tree)
For time:
50 Kettlebell Swings (Am), 55/35
40 HR Push ups
30 Deadlifts, 155/105
20 Back Squat, 155/105
Chug a 12oz Beer! Or 10 Burpee
10 Back Squat, 155/105
20 Deadlift, 155/105
30 HR-Push ups
40 Kettlebell Swings (Am), 55/35

Box News
Rowing for Rover is almost over! Get your donations!
Holiday Schedule:
Christmas Eve-5:30am & 8:00am & 4:00pm
Christmas Day-Gym closed
New years Eve-5:30am & 8:00am & 4:00pm
New Years Day- Closed
Check out Whats for Dinner

Wednesday


Keith & Taylor!
Wanna get solid? Move some concrete 🙂

 

“Intervals”

7 rounds for max reps:
1 minute: Max Effort Calorie Row
1 minute: Rest
1 minute: Box Jump Over, 24/20
1 minute: Rest

Post total reps to Train Heroic

 

Box News
Rowing for Rover is almost over! Get your donations!
Holiday Schedule:
Christmas Eve-5:30am & 8:00am & 4:00pm
Christmas Day-Gym closed
New years Eve-5:30am & 8:00am & 4:00pm
New Years Day- Closed
Check out Whats for Dinner

Tuesday


Moving weight!
Early birds moving weight!

 

“Hustle up”

30 rounds for time:
3 Burpee
1 Ring Muscle-up​

 

Box News
Rowing for Rover is almost over! Get your donations!
Holiday Schedule:
Christmas Eve-5:30am & 8:00am & 4:00pm
Christmas Day-Gym closed
New years Eve-5:30am & 8:00am & 4:00pm
New Years Day- Closed
Check out Whats for Dinner

Monday


Post pain storm stretches
Post pain stretchy 🙂

 

*Holiday Schedule*
Christmas Eve-5:30am & 8:00am
Christmas Day-Gym closed
New years Eve-5:30am & 8:00am
New Years Day- Closed

 

“Dented”
3 rounds for time
75 Double Under
25 Toes to Bar
5 Front Squat @ 70% 1RM

Post loads & times to Train Heroic

 

Box News
Rowing for Rover is almost over! Get your donations!
Holiday Schedule:
Christmas Eve-5:30am & 8:00am
Christmas Day-Gym closed
New years Eve-5:30am & 8:00am
New Years Day- Closed
Check out Whats for Dinner