Anthony is Athlete of the Month!!! Congratulations!

How about a HUGE shout out to the evening beast known as Anthony! We can’t say enough about this guy. He is a role model and leader of our gym and always puts his best on the floor. And when you have a conversation with him, you know how genuine he is. 

Congrats Anthony! You deserve it! 

Read below to get to know him!

(Back to Anthonys first Open!) 


1. When & How Did You Get Started With Us? 
I started right before the open in 2016. I recently graduated college and was looking for a competitive sport where I could join a team and have that “team like” atmosphere. I started to drop in at different boxes in the St. Charles area to find that one where I thought I would fit in the best. My decision was very easy to make. CFSTC is by far the best gym when it comes to the coaches, the programming, and of course the community. I have been blessed to find this gym and would not want it any other way. I tell my friends and family that CFSTC is my home away from home.
2. Favorite/ Least Favorite Workout and why? 
Favorite workout is anything to do with heavy weights.. especially squatting. 😉 Least favorite is anything to do with a full snatch or burpees.
3. Best part about working out with 5pm crew? 
The age diversity in our class by far. It amazes me that no matter how old or how young you are, everyone can come together and feel appreciated no matter where your athletic level is. I have caught myself many times looking over at other athletes and seeing them push through a workout. Just seeing that makes me want to work harder knowing they are pushing just as hard if not harder than me in the workout.
4. What super power would you have? 
Invisibility.. duhh 😉
5. If you were a genre of music, what would you be and why? 


6. What are two accomplishment you are most proud of, inside the gym and outside? 

Inside the gym would be earning the respect from the coaches/members and to FINALLY be able to overhead squat.

Outside the gym is being able to provide for my 6 year old son Wyatt. Being able to buy a house almost 2 years ago and for Wyatt to say he can go to “dads house” never gets old to me. The other would be my career. I was hired on with Sunset Transportation with little to no knowledge of the industry. By doing what my coaches preach (never give up, always give it your all) I have evolved into my new role as one of the leading agent reps for our entire company.

7. Whats the wallpaper on your phone right now? 
No Joke, it is Ryan bar mid squat during Murph last year. It is the motivation I need for the open prep. (I can provide anyone the picture if they ask)
8. What does your most frequently used emoji tab look like? 
A banana emoji.. (I text me GF too much)
9. Whats the Anthony Motto? 

Respect coaches and other members, always give it your all once you step into the gym, and never give up on your dreams.

10.  How excited for the Open are you? Any advice for beginners?
Excited is an understatement. You will truly love CrossFit after your first open workout. especially during FNL at CrossFit St. Charles as your peers are encouraging you to go faster. It gives me chills thinking about it. My only advice is don’t worry about the competition. Just enjoy the workouts, you have been training all year for this!

The Open 2018
February 23
th to March 27th.

For the seasoned vet, you already know what the CrossFit Open is, but here is the down low for the CrossFit newcomer. Each year the journey to the CrossFit Games begins with the CrossFit Open. The Open is a worldwide competition that every gym across the globe participates in. The competition lasts for 5 weeks and each week, a workout is announced on Thursday and you have from Thursday to Monday to complete the workout and enter your scores. It is a freaking blast and we do it every year!

Competition drastically helps with inspiration. The pressure to perform pushes you to train harder; the social boost of dozens of your best friends cheering for you will help you reach a higher plane. Heck, watching your teammates GO is inspiring.

Can we bring that worldwide thrill home? Can we deliver all the fun of competition without causing any anxiety attacks? We think so.

For all those who’ve never experienced the open here are a few bits of info.

  • We have no idea what Friday’s workout will be. This workout is determined by the evil Dave Castro and is announced on Thursday night at 7pm. If you are interested, we encourage you to watch the announcement. We will be posting the link to the live feed.

  • After the announcement, the coaches are gonna scramble. We have to make sure we have equipment in place and space in the gym. We have to be prepared for anything. This means potentially taping lanes in the gym, setting up equipment. Prepping special timers.  Making copies of the judges score sheets.

  • The 530a Class athletes get the first crack at the WOD which makes them the guinea pigs. If the workout is obviously long, we may even start a few athletes early.

  • Workouts will be done at our weekly Friday Night Lights Throwdown! However, that weeks event will be Friday’s workout for the gym, so even if you can’t make it to the Throwdown, you can still participate and get points to your team. You can contact a certified judge (they will be known during the open) and set up a time to complete the workout during the weekend open gym hours as well. Look for upcoming Friday WODs that will prepare you for these kind of workouts!

On Fridays, there will be a heat assignment list. It is first come first serve. Before the WOD everyone will decided how they will approach the workout. Rx’d or scaled. Specific equipment comes out and stations are set up. If you do not have your own jump rope by now, this is the time to invest. We have a few left at $15. Get a rope and practice singles and doubles.

Everyone will be assigned a judge and everyone will be expected to judge. If you haven’t taken the judges course yet, you should. Your judge will be with you the entire workout, counting your reps and making sure that your movement meets the standards established. Please be sure to read the standards before coming to class. If you have questions, have them ready.

The first time you experience an Open workout can be a bit overwhelming. A crowded room with lots of people shouting encouragement. Trust me, it will be an experience you’ll never forget and begin looking forward to every year. You will be amazed at fun you will have cheering on your teammates.

Points are earned as follows:

  • 1 point is awarded for every registered member of the team who participates in an Open workout.
  • 3 points for top 3 male RX
  • 3 points for top 3 female RX
  • 2 points for top 3 male scaled
  • 2 points for top 3 female scaled
  • 2 points for top 3 male masters
  • 2 points for top 3 female masters
  • 5 points to the team who wins “The Weekly Spirit Challenge”

2/23: Points go to the team with the most certified judges
3/3:  Points go to the team who have the most FB  check ins from FNL #cfstcopen
3/9: “Patriotic Night”  Points go to the team who posts the most photos from FNL wearing patriotic gear
Post a pic on your FB page #cfstcopen
3/16: Bring a friend night. Points go to the team who brings the most non-CF friends. Post a pic on your FB page #cfstcopen
3/23: Crazy Costume night! No explanation needed!

We’ve been prepping for the WODs the past few weeks. Now is the time to challenge yourself and have some fun! Sign up today so your points count!

The Open, Virtuosity and Middle School

When my daughters were in 8th grade they had an exceptional team of teachers. The science, social studies and english teachers all worked together and created a cohesive approach to each class. What this meant was that the command of the basics of language were as important in science and social studies as it was in english class. Spelling and grammar had as much weight in the grade of the sciences papers as did the content.

The kids had to practice what they learned in all their classes. They had to be good at mundane things like spelling to do well across the board. They couldn’t just be good at science. They had to be good at science and spelling.

The CrossFit open is upon us. We have created our teams,  practiced the skills and embraced the WODS. This Friday begins the test of our work. The same is true for us as it was for my 8th graders, you have to good at all the things.

During the Open you’ll be ranked by your strength and speed but before that you’ll be judged on the mundane things such as depth of your squat, push up and dips, height of your pull up and extension of your arms, legs and hips in all those movements. If they do not meet the basic requirements you will get the dreaded NO REP! This is one of the worst things to happen, it literally doubles your work.  Your movement must be virtuous to be counted.

This week take some to time to evaluate your virtuosity.  Will every rep count or will you be wasting your time and energy? Regardless of the answer, practice good standards. When the timer starts in the Open you’ll be excited and nervous. You’re going to want to be as fast and strong as you can. You should not have to have to worry about whether or not your reps count. Make good reps your norm.

I can not recommend the CrossFit Judges Course more strongly. More than anything it brings you awareness of how form affects your work out. Its a great education for just $10.

Healthy Breakfast Sausage

Breakfast Sausage Recipe

Prep Time: 15 minutes

Yield: 12 Patties or 24 Mini-Sausage Meatballs

Say goodbye to unhealthy pre-packaged breakfast sausage by making your own with this easy breakfast sausage recipe.


  • 1 lb. Ground Pork
  • 1 tsp. Celtic Sea Salt
  • 1 tsp. Sage
  • 1 tsp. Thyme
  • 1 tsp. Paprika
  • 1 tsp. Black Pepper
  • 1/2 tsp. Cayenne Pepper
  • 1/2 tsp. Nutmeg


  1. Measure and mix spices.
  2. Add spices to ground pork.
  3. With hands, mix spices and pork together.
  4. For mini-sausage balls, roll into 24 balls and place each one in mini-muffin tin.
  5. Bake at 350°F for 20-23 minutes or until no longer pink in the center.
  6. For sausage patties, form into 12 equal size patties.
  7. Pan fry in cast iron skillet, on medium-high heat, 3-4 minutes per side or until no longer pink in the center.
  8. Enjoy!

Why I signed up for the Open

Why I signed up for the Open
-Jamie Collins

Last year was the first time I signed up for the Open and had no idea what I was getting into. Don’t let anyone sugar coat it for you.

To say it’s a physically and mentally challenging experience is an understatement. You will work your ass off (but that’s why you come to CFSTC, right?). WODs are no joke and you’ll appreciate the conditioning the coaches are putting us through now during those coming weeks. You learn real quick how to dig deeper for one more rep. And when you think you’re done, the amazing judges and teammates around you will somehow get you to give more.

Not saying this to scare you away or talk you out of it. Just the opposite. Assuming you come to Crossfit for more than the sweet Juicy J beats and jokes that would be considered inappropriate in any other setting, the Open is everything you love about CFSTC and more.

The experience is pretty damn cool.

A year later, I have the opportunity to repeat some of those workouts as we prep. And even though most of you can kick my ass on any WOD on any day of the week, I am super psyched to see my own improvement. 17.2 required the masters athlete to do pull ups. I couldn’t do any. So I got through 2 rounds and while others were pushing through to the end I was stalled out at this skill, but somehow managed to get my chin over the bar once with some janky ass looking pull up. I was pissed at myself. But it gave me something to work toward.

Today I got through 32 pull ups and 4 full rounds. Hell yes! This is so huge for me. I’m even more excited for this year.

So no more thinking about it. Our outstanding coaches prep you for this. You’re going to be awesome and everyone is there to get you through. Whether you can do the skills or not, you need to get out there and try. You never know what it might motivate you to do.


Top 5 Reasons you should take the Online Judges Course

  1. It will make you a better athlete. That’s right. Being on the other side of the workout give you a better view of the cues we’ve been giving you and why they are important. Judging is more than just counting but about meeting standards. These are standards of movement set to get the most out of each exercises and also to be comparable to other athletes. You simply cannot track your progress unless you are consistently meeting these standards!

  2. Taking the online course and judging the Open give the athlete you are juding great feedback on their own progress. For 99% of us the Open is meant to see what we are good at and wheat needs improvement. A couple of well deserved NO-REPS goes a long way towards improvement and consistency. As a judge you can participate in another’s journey.

  3. You get to be a confident part of the CFSTC intramurals. Without our staff and volunteers, we would not be able to pull off this amazing event. Your help as a judge will make for smooth and fun events

  4. This years test is easier and less time consuming than in years past! Seriously

  5. This year we are giving one time extra team points for everyone who does the judges course. It’s a great way to score some extra points and everyone can participate!

Take the course today!

Online Judges Course

Sign up for the Open

Breakfast-Quick and Easy

Eating a diet full of foods that promote lean muscle and performance can be a daunting task for the newbie but recipes like this are the epitome of convenience! These make a great grab and go breakfast or a quick mid day snack.

Easy Egg Cups

12 Eggs
12 Slices of Canadian Bacon

Preheat oven to 350F.

Line a 12 count muffin tin with a slice of canadian bacon. Crack an egg on top . Salt and pepper to taste. Add veggies if you like.

Bake for 18-20 mins.