Taking a Leap of Faith


The dreaded box jump. We all have experienced it. Standing and looking down, waiting for your legs to move. Maybe you’ve never had a problem jumping before and all of the sudden, no ups!

Back when we were kids it was so easy. hopscotch, puddles, jumping off the swing and even out of trees. My brother and cousin once jumped off our garage! Now we are older, so much more grounded, so cautious and conservative in our movement.  It’s the same with life. Also, you are convinced that your gym sharpens the edges!
Here are a few tips to get you unstuck.

  1. Breath. Sounds silly but it is the most important thing we do.  No shallow panic breathing here. Good lung fillers that allow you to relax when you exhale
  2. Size does matter. Start small. At CFStC use the blocks and build in 2″ increments. Find the size that suits you and use it during the WOD
  3. Visualize. Look at the box and see your feet landing in the middle of the box.
  4. Recognize. It’s just a box. It does not own or control you.
  5. Focus. If you should get tired or distracted, take the time to refocus. Take as many refocus breaks as you need.
  6. Practice. Make jumping on a box, no matter what height a part of your day.
  7. Get back on that horse. If you fall, jump again. When you were a baby and learning to walk, I’m certain you fell. You got up and tried again. Make that choice
    Work to conquer your fears. On the Grand Scale of Life, the fear of box jumps is small but powerful.  Beat this one who knows whats next.

Congrats to Athlete of the Month, Mike Flynn!

Lets hear a big ol’ CFSTC congratulations to Mike Flynn on earning this months title of Athlete of the Month!

Get to know this stud below!

1. When & How Did You Get Started With Us? 

I believe I started October of 2015.

2. Favorite/ Least Favorite Workout and why?
I think I’m partial to Murph.  I know all hero workouts are about the hero and not about you, but for some reason that one is special.  The fact that our gym has so many people doing it together makes it even better.  Least favorite workout is any workout that involves thrusters or an assault bike.

3. Best part about working out with 530 crew? 
I have always been an early riser, but hated humans that early in the morning.  Circle time at 5:30 is something every human being should have to experience at least once in their lives, you will learn a lot and laugh a lot.  Like I told Jason Rutherford, you know how I know God has a sense of humor ?  He put you and me in the same place at 5:30 am.
4. What super power would you have and why?
I would probably say the ability to fly.  I could avoid airports and fly whenever I wanted.
5. What would be the first and second thing you would do if you won the lottery? 
 I would give a lot of it to the Church and the poor and of course my CrossFit Gym (with the understanding that they could not cosmetically change the gym very much).  I truly believe that is one of the things that makes CrossFit St. Charles different than any other gym, it’s about the people (coaches & members) and the work that comes out of it, not the building.
6. What are two accomplishments you are most proud of, inside the gym and outside?
Inside the gym probably not quitting CrossFit about 2 months into it (which I was close) & I see improvement both mentally and physically each year I have done this and hope I can continue to get better every day.  Outside the gym being a good husband and father.
7. What’s your favorite cheat food?
Meat Lovers Pizza Extra Cheese !
8.  If you could travel anywhere, where would you go and why?
I love Cabo San Lucas Mexico.   Just sitting on the beach with or few beers (maybe more than a few) and looking out at the ocean, puts a lot in perspective for me.
9. Whats the Mike Motto? 

Pray like everything depends on God and work like everything depends on you.

You’re one of a kind Mike Flynn!.  

Thank you again for being awesome! 

WOD 4.11

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WOD 4.10

When you get into a good rhythm at the gym, it can be challenging to keep momentum during periods when you cannot be in the gym.  With the holiday season quickly approaching (I saw Christmas lights at Target already….) here are 10 workouts you can crush at home, your parents, in-laws…wherever the wind takes you!

  1. 10 minute AMRAP (as many rounds as possible)

20 double unders/40 singles

100m run


  1.  10 rounds

5 burpees

10 push-ups

15 squats

  1.  2 rounds

50 squats

50 situps

40 double unders/80 singles

40 lunges

30 push-ups

30 double unders/singles


  1.  10-9-8-7-6-5-4-3-2-1




  1.  12 minute amrap

200m run

15 squats

15 push-ups


  1.  7 min burpees


  1.   4 rounds

20 squats

15 push-ups

1 v-ups


  1.  4 rounds

1 min each

Shuttle run



1 min rest at the end of each round



  1.  14m AMRAP

22 lunges

10 push-ups

15 sit-ups


  1.  20 push-ups

40 burpees

20 squats

30 burpees

20 lunges (Left+Right=1 lunge)

20 burpees

20 broad jumps

10 burpees


Looking forward to cooler weather and sweatpants,