Thursday-Level Up Training

Every 3 minutes for 5 sets
5 Tempo Front Squat, (0300)
-Build to a 5RM

“Flight Simulator 10s”
10-20-30-40-50-40-30-20-10 Unbroken rounds of:
Double Under

If a round is not unbroken, it does not count. Restart from 0 on that set. 3 attempts at a set before moving on.
Learn to slow down, breathe, and focus during these.

3 rounds for quality:
10 Seated Double Kettlebell Strict Press (3002)
10 Front Rack Bulgarian Split Squat (3000)

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Click Here to Sign up for class

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Nutrition Tip-Fajitas!

Through my years of CrossFit and clean eating, this recipe is by far the my absolute favorite! I found this in 2010 on the Whole 9 website. Give it a try!



Steal This Meal:  The Best Chicken Fajitas Ever (Serves 4)


  • 1.5 – 2 lbs. of “pastured” organic chicken breast
  • 2-3 ripe avocado (sliced into quarters)
  • 1 red bell pepper (sliced into strips)
  • 1 orange bell pepper (sliced into strips)
  • 1 yellow bell pepper (sliced into strips)
  • 1 large sweet onion (sliced into strips)
  • 2 heads of Bibb or Butter lettuce
  • Cumin, chili powder, freshly ground black pepper (liberal amounts of each)
  • Sea salt to taste
  • 1 bunch fresh cilantro (chopped)


  • Trim and pound chicken with a meat tenderizer until all slices are a consistent thickness.
  • Heat 1-2 tbsp of coconut oil in a pan (medium-high heat).
  • Once the oil is hot, mix spices together and sprinkle half directly into the pan.
  • Throw chicken on top of the spices, and sprinkle the other half of the spice mixture on top of the chicken.
  • Allow each side to blacken and sear (about 1 minute) before flipping.
  • When chicken is done, remove from pan and transfer to cutting board to slice into strips.
  • In the same hot pan (with leftover spices), sauté the peppers and onions.
  • Use the spatula to scrape blackened spices off the bottom of the pan, stir them right in with the veggies.
  • When pepper and onion mixture is cooked to desired tenderness (3-5 minutes), remove from pan and transfer to serving dish.
  • Fill the bottom of your plate with large leafs of lettuce.  Pile hot peppers and onion on top, surround with jicama, avocado and mango.
  • Drop the chicken on top of the whole glorious pile, top with freshly chopped cilantro.

Annual Holiday Challenge


Annual Holiday Challenge at CrossFit St. Charles
December 6-31 T-Th-7pm Sat-9a

With an optional Sunday Open Gym and homework!

YOU can do this!
Be proud going through the Holidays feeling stronger and leaner!

Keep yourself on track during the holidays with just 3 hours a week.
The hardest part is walking through the doors. In one hour your workout will be done and you will feel more energetic, stronger and leaner!

Why wait until after the holidays? Look and feel great NOW

Sign up before December 1 and use coupon code strongersexy for 10% off registration.

Wednesday-Level Up Training

Active Recovery Mobility
1. Doorway stretch
2. Lacrosse Ball Smash Traps
3. Couch Stretch
4. Pigeon Stretch
5. Trunk Rotation Stretch

Accumulate 2 minutes in each of the drills above. If not at the gym or no access to a coach, a google search will show videos or pictures of each drill.

Check out Coach Kim’s Mobility Flow you can do at the gym, home, or work!

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“What would you do if you couldn’t fail?”


“What would you do if you couldn’t fail?”

This is a very inspiring quote. Basically it says, “Don’t let fear stop you”

But why would you never want to fail?
Without failure there are no victories. It is what happens when you push yourself past your limits of competency. This is the the place where adaptation begins. We must acknowledge our failures and learn from them. Through failure we gain experience that forces us to work harder. Awareness and hard work is what is vital to progress.

If you plan to pick up heavy weight, you must be prepared to drop heavy weight.
This is true for life as well as training.
When we test our limits and succeed, we find out what we are capable of. These are the life victories or PR’s that nourish us.
When we reach beyond or limits we find out what we’re made of.
These are the failures that fuel us.

Don’t let fear stop you.

Monday-Level Up Training

5 Cluster Rounds:
4 mini sets of 1 Push Press with 15 sec rest between each mini set.
3 mini sets of 4 Pendlay Rows with 15 sec rest between each mini set

Rest 3 minutes between each round.

Start around the same weight as last week, increase the weight on each round.

“GLOVErS Come Off”
AMRAP x 11 minutes:
2 Deadlift
6 Hang Power Clean
3 Front Squat
7 Push Jerk


Daily Midline
For time:
30 Dumbbell Sit ups
50 Superman Rocks

Click here to record scores to Train Heroic

Click Here to Sign up for class

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