Thursday


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 🙁 / 🙂

 

“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!

“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


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!

 

*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!

 

*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


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


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 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