Making a Schedule

We’ve been listening to your feedback about your first week of at-home WODS and we know the struggle to motivate yourself is real.

One of the best motivators is a schedule! Putting down your intention has a way of making you stick to it. Right now, it’s easy to just wake up and do what comes to mind. And let’s face it, we all know how great we feel after a WOD but doing it, but it doesn’t always hold first or even second place in our minds when we wake up. … actually doing a workout when your TV is so close… That’s HARD!

So this week we challenge you to write your day!

Routine creates structure and reduces stress. Giving your life order and flow will organically create some calm.

Routine helps the important things get done! Routine eliminates a lot of the procrastination that can take place.

Routine prevents fatigue, with a routine you don’t spend emotional and mental energy wondering what comes next. You know what to devote your time and attention to and WHEN.

Routine build confidence! When you repeat routine tasks over and over, we grow more and more brave and bold. We know we can accomplish and we become more interested in working on new things.

This week, write down your schedule! Tag us in it! @CrossFitStcharles #Crossfitstcharles

If you have trouble coming up with a routine, reach out to a coach! We want to help!

What YOU Need Now

Well, you’ve been hunkered down for a while now. Your life has probably been rocked, if not turned all the way upside down. Things have been wild and unorganized at our house as we adjust to just doing life in such closer quarters and with no real schedule anymore.

I’m kind of tired of not getting actually dressed, or not setting an alarm. The novelty is wearing off, and I’m starting to feel edgy and a little annoyed. Do you feel me?

I think this is the right time to evaluate our shelter in place needs. After a safe and healthy home, what do we need?

Nutrition: Highly nutritious foods. We need fruits, vegetables, and protein regularly and often. What we eat GREATLY affects how we feel and function and now, more than ever, feel and function are important things to tend to. Under stress humans crave super palatable foods, survival tells us to go for high calories foods so we can keep on living. Those are okay options in small quantities but mismanaging those items over long periods of time leads to problems. Resist the urge to lean too far into those cravings and make sure to care for your body by eating well.

Activity: Movement through exercise and play. Moving our bodies is essential to our wellbeing! Some days a 5k or a 20 min AMRAP is what we need and others it’s to slow down and try some peaceful YOGA. But Movement is ALWAYS a good idea. Our at-home WODS are not random, they’re designed with CFSTC in mind! Keep after them, set your intentions by signing up for class and keep that date with yourself!

Sleep: Rest is so important! As athletes we know it’s super important for recovery, but it’s equally important for stress management and your immune system. If you don’t sleep enough at night, your body boosts its levels of stress hormones. Brain chemicals connected with deep sleep are the same ones that tell the body to stop the production of stress hormones. As a result, when you don’t sleep well, your body keeps pumping out those hormones. The next day, you feel more stressed, the following night you find it harder to fall asleep, and so on… Ick.

Mental Breaks: Taking some time to recharge mentally. This can be hard to do when you’re stuck in one place. Here are a few ideas: Workout alone. We LOVE to see you working out with your family in your garage, but maybe if you’re around them all the time, working out alone would be recharging. Take a long bath, a walk, go for a drive, find a guided meditation that works for you. OR FLOAT! Coach Sarah owns Serenity Now Float Spa and the services she offers there are perfectly designed to make sure they have a mental break. Social distancing is already practiced there and it’s squeaky clean.

Connect: Stay connected! Introvert or extrovert, it’s hard when the number of people you see face to face has been drastically reduced. Luckily in 2020, there are so many options to help you stay connected. Social media is obvious but we’re also loving the apps: Zoom, and Marco Polo. We’ve heard members are hosting Facetime Happy Hours! Your coaches are also making extra efforts to reach out to you regularly! Reply! Talk to us about your bright spots and what maybe is not going so well. Ask for help if you need scales or modifications!

This list might not stack the same for all of us. BUT we do know for sure that eating well and moving often make all the difference in how we feel and function.

Also, those are the things we coach, that’s OUR expertise, so if you need help laying those first two foundational pieces.

CALL NOW! E-MAIL NOW! Reach out to a coach.

Stay At Home Mandate for St. Charles County is Coming

Yesterday, St. Louis city and county announced a mandatory “Stay at Home” this appears to be the same as Shelter in Home that other states have mandated.
Check your local guidelines, but basically everyone is expected to stay home unless they are helping someone in need, going to the grocery, pharmacy, doctor or laundromat. If we go outside we are expected to remain 6 feet away from others.

St. Charles Co. Stay at Home mandate will likely happen in the next few days. Our department of health is serious about doing everything they can to ease the burden of this virus.

You coaches and I are here for you every step of the way. Our caring goes far beyond these walls. Reach out to us if you have questions, we are happy to help.

Now more than ever your fitness is paramount. This is not just physical health but mental health too. No is a great time to spend your extra time on yourself.

All things have a silver lining. This is an opportunity to take charge of the things you can control, your fitness and nutrition.

We are here to help

Covid-19 and CrossFit St. Charles

So Far the CoVid-19 effect on StCharles county has been significantly less than in other parts of the country. As of last night, there is one case of confirmed CoVid-19 in St. Louis County and no cases in the City of St. Louis and StCharles County. While this is good news it does not mean we should not take this threat very seriously. In order to diminish the risk to communities, local large businesses, schools and social events are reducing time spent in large groups.  

Running a gym during this time presents a whole host of challenges, from safety to fear. Not gonna lie, it’s really stressful. That said, we have a really incredible community that we are committed to keeping as healthy as possible.


Our Plan:

It starts with you

  • First and foremost, educate yourself. 

  • Regular and Social media has a lot of information, much of which is wrong. Go straight to the reputable sources. Above are links to the St. Louis and StCharles county sites on Covid-19. Below are the links to the

  •  CDC and Missouri  Dept. of Health

  • There is a wealth of solid information at all these sites. If you hear information that concerns you, please fact check with these sites. 

  • Review your risk factors. Some members of our greater population are at higher risk than others. Follow this link to determine if you should take extra precautions 

  • Read these best practices


AT The Gym:

  • If you are sick. Stay home. Err on the side of caution. The symptoms of COVID-19 in their early stages can appear to be allergies or a cold. The symptoms tend to worsen with time. If in doubt, stay home. 

  • We have antibacterial gym wipes and will put out more so that they are convenient to you all for wiping down your equipment after each class. Please be a little OCD about this. 

  • Our bathroom soap is antibacterial too, use it! Keep your hands clean! 

  • We have provided hand sanitizer in the bathrooms and at the front desk. Use them but understand that it does not take the place of good handwashing. 

  • When exiting the bathrooms, grab the door handle with the paper towel you just used to dry your hands. Door knobs/handles are germie.

  • We have provided tissues in each of the bathrooms. Discard them after each use. Resist the urge to drop them on the gym floor. Also, do not drop tape from your hands on the gym floor. That just gross anyway. 

  • Cough into a tissue or your elbow. 

  • Greet folks with an elbow bump instead of a handshake or a bear hug.


These guidelines may seem extreme in the moment but if we are diligent in our considerations for ourselves and each other then we can live our lives without fear.
Our goal is to keep our doors open to serve our awesome CFSTC community.
As the situation unfolds we will adjust accordingly. 

Thank you all for your amazing efforts!


Kim and all the Staff



YOGA for your winter blues!

Winter is feeling LONG.
We know it can be hard to stay upbeat and peaceful when the sun isn’t shining.
🌨️ ☹️ 🌨
Sometimes coming in to do a WOD gives you a burst of energy you need, but what can be doubly effective if you struggle to keep your energy up and your mood positive in the winter:
 It lifts your mind and body!
While we know how great yoga makes the body feel, it also teaches you about the workings of your mind and feelings. In particular, you learn how to handle dark feelings that might otherwise overwhelm you. The kind that rise up when the days are long and cloudy.
Learning to witness your feelings without getting wrapped up in negativity is a big part of yoga!
Come in! Take Yoga with Meghan at 9:15 and see how much better your mind and your body can feel!


Challenge yourself! You can do Festivus Games! Thousands of everyday athletes will compete on April 18th, 2020 at more than 150 locations in four countries! Novice, Intermediate & Masters 45+ Only – No pure Rx, No Fire Breathers!


WHAT: Novice, Intermediate & Masters 45+ Individuals


WHEN: April 18th / FREE Shirt Deadline 03/22/2020⠀





JOIN OUR COMMUNITY: A Festivus Games competition is built a

⠀⠀⠀round good people looking to be challenged. With your boxmates, you will sweat, laugh, cheer and compete. No athlete, whether six months in or brand new, will need to scale any of the events. Festivus Games is about capacity more than a high degree of skill. Everyone can row…just how fast? Everyone can deadlift…just how much? Thousands of athletes will compete worldwide, all on the same day, in this amazing one-day event.

Tag, share, promposal invite! Just make sure you don’t miss out!