Congratulations Maria! She’s Athlete of the Month! – Wednesday


How about a huge shout out to Athlete of the Month, Maria Alvarez! You know Maria if you come to the evening classes, she’s always there! Thanks for being so awesome Maria! Get to know her below:

1. When & How Did You Get Started With Us? 
 I started in February of 2016.  My mom actually joined a month or two prior and convinced me try a foundations class.  We’ve always been workout buddies so, it’s a lot of fun sharing a love for crossfit with her.
2. Favorite Workout and why? 
My favorite workout/movement is burpees because I can do them quickly and if there are a lot of burpees in a workout, I’m usually going to do well.
3. Least favorite workout and why? 
Least favorite workout/movement is rowing because I’m not great at it and if it’s in a workout, I’m usually not going to do well.
4. Favorite thing about CrossFit St. Charles? 
The community and competition.  I love being able to compete and suffer with my friends on a daily basis.
5. What are two accomplishment you are most proud of, inside the gym and outside? 
 I’m rarely satisfied with any one specific accomplishment.  Inside the gym, it’s always fun to master a difficult movement or get a PR.  Outside of the gym, I’m extremely proud of my family of dogs and house.
6. Favorite flavor of Ice Cream? 
Mint chocolate chip.  I’m lactose intolerant though, so this question is a bummer.
7. Whats your favorite season of the year and why?  
 I like all the seasons except winter.  Hate winter.
8. If you could have any super power in the world, what would it be and why? 
8.  When I was young, I wanted the power of invisibility so I could sneak into the coat room at school and steal everyone else’s snacks.  Everyone had better snacks than me.  For those purposes, I’ll stick with invisibility.
9. Whats the Maria Motto? 
A small shark is still a shark.
“All In!” 
AMRAP x 20 minutes
400m Run
2 Rope Climb
Rest 1 minute between sets.

Congratulations Maria! She’s Athlete of the Month!


How about a huge shout out to Athlete of the Month, Maria Alvarez! You know Maria if you come to the evening classes, she’s always there! Thanks for being so awesome Maria! Get to know her below:

1. When & How Did You Get Started With Us? 
 I started in February of 2016.  My mom actually joined a month or two prior and convinced me try a foundations class.  We’ve always been workout buddies so, it’s a lot of fun sharing a love for crossfit with her.
2. Favorite Workout and why? 
My favorite workout/movement is burpees because I can do them quickly and if there are a lot of burpees in a workout, I’m usually going to do well.
3. Least favorite workout and why? 
Least favorite workout/movement is rowing because I’m not great at it and if it’s in a workout, I’m usually not going to do well.
4. Favorite thing about CrossFit St. Charles? 
The community and competition.  I love being able to compete and suffer with my friends on a daily basis.
5. What are two accomplishment you are most proud of, inside the gym and outside? 
 I’m rarely satisfied with any one specific accomplishment.  Inside the gym, it’s always fun to master a difficult movement or get a PR.  Outside of the gym, I’m extremely proud of my family of dogs and house.
6. Favorite flavor of Ice Cream? 
Mint chocolate chip.  I’m lactose intolerant though, so this question is a bummer.
7. Whats your favorite season of the year and why?  
 I like all the seasons except winter.  Hate winter.
8. If you could have any super power in the world, what would it be and why? 
8.  When I was young, I wanted the power of invisibility so I could sneak into the coat room at school and steal everyone else’s snacks.  Everyone had better snacks than me.  For those purposes, I’ll stick with invisibility.
9. Whats the Maria Motto? 
A small shark is still a shark.
“All In!” 
AMRAP x 20 minutes
400m Run
2 Rope Climb
Rest 1 minute between sets.

TUESDAY – HAPPY HALLOWEEN!


“Zombies Attack” (Class WOD) 
Buy In: 500m Row
Then
21-15-9 reps for time of:
Thruster, 95/65
Sumo Deadlift High Pull, 95/65
Then
Buy Out: 500m Row

Class will be split into 2 teams.
1: Team Living
2: Team Zombie
Team Living will have a 2 minute head start on Team Zombie, Team Zombie will try and catch as many people on Team Living as possible. Team Living will do everything they can to not get caught!

If more people get caught by zombies than lived, Zombies win! If more people live than Zombies catch, the Living win!

If you have a fun mask or costume to wear, please do!!!
Best Costume in each class wins a prize.

Monday


Heavy Day
Every 2:00 x 7 sets
5-4-3-2-1-1-1, reps climbing in weight of:
Back Squat
*5 Dumbbell Bent Over Row After Each set.

Start light and climb to a heavy single

Record heaviest Back Squat to Train Heroic

Thursday


“WOKE” 
For time:
27 Wallballs, 20/14
27 Power Snach, 75/55
Rest 1:00
21 Wallball
21 Power Snatch
Rest 1:00
15 Wallballs
15 Power Snatch
Rest 1:00
9 Wallball
9 Power Snatch

Wednesday


Weightlifting Wednesday 
5 rounds, every 2:00
3 Shoulder Press @ 3000, Climbing

Accessory 
3 rounds for quality:
5 Single Arm Arnold Press (R)
5 Single Arm Overhead Reverse Alternating Lunge (R)
5 Single Arm Arnold Press (L)
5 Single Arm Overhead Reverse Alternating Lunge (L)

Tuesday


“Flat Tire” (Teams of 3) 
EMOM x 15 minutes:
Minute 1: 5 Stone To Shoulder + 5 Boulder Squats
Minute 2: 15 Kettlebell Swings, 70/55 (A)
Minute 3: 45 second Max Calorie Bike

Score is total calories Biked. Athletes all start at different stations and alternate through the EMOM. There is no rest between minutes, only after work is completed.
*Athletes all have there own score, even though this is a team WOD. Score Team totals on whiteboard & Individual calories in Train Heroic.

Record scores to Train Heroic