Progress with Rachael W.


“So I was looking thru some photos and these photos right here are one of the reasons why I do Crossfit. It has changed my body, my mental thinking , the way I think about food , how much stronger I am and how I see exercise. the community in itself is one of the best things and the coaches are amazing! If I can lose 277 total pounds from when I started almost 4 years ago anyone can! Most days I still see that old person in the mirror and can’t see what I have accomplished until I look at these photos. 💪💪💪💪💪💪”

It’s just “See you soon”


We are so sad to be saying “See you soon” (never goodbye) to Kelly G. She is moving and off to great new adventures.  We are all hoping for an invite to visit!
I simply cannot remember a time when Kelly was not a part of this gym. She has been the solitary perk of a groupon gone bad!
Kelly has seen and competed in countless competitions and has watched the gym change and grow with a supportive eye.
Always smiling (even when Coach Paul makes her to overhead squats) Kelly has been a part of the fabric that makes up CFStC.
But remember, we are the Hotel California, “You can check out but you can never leave”

See you soon Kelly!

Jason’s transformation


“I’m a nerd with a background in healthcare.  As such, I’m skeptical of any “lose weight/be sexy/get strong “…with this one weird trick” and similar ads.  Honestly, I was quick to dismiss this program as yet another gimmick.  BUT, I trusted my Crossfit St. Charles coaches and knew that if they applied the high standards and attention to detail that they do to my workout  to a weight loss plan, I was in good hands. 

First, it’s was overwhelming to see a list of “acceptable” sources and think about changing your meal habits (and the impact to your family’s eating patterns).  Portion measurement is key.  Yes, that means weighing out your ingredients.

Second, and related to the first, is that plan establishes what you SHOULD be eating (as opposed to saying what you can’t).  This is in terms of both type of food (macro) and volume.  Here’s a hint: If you’re an athlete (be it novice or advanced) you probably aren’t eating ENOUGH – at least of the right types of food.  Adjusting to the VOLUME of QUALITY food is significant.

Third, it’s a significant adjustment to trust the plan and not only just eat “SO MUCH” (as it feels) but also to go “all in” and consume it so frequently/all day long.

I followed the plan REALLY close with minimum deviations. With a plan, the support of our Crossfit St. Charles community within our challenge group our knowledgeable staff,  and dropped 31lbs in the 3 months.

Go all in. Engage with others, even if to complain, share your struggles and celebrate progresses – both small and large.  Some days, winning is not going to bed with a chocolate bar and eating it with tears streaming down your face.  Other days, you do a dance for crushing a weight loss stall that you’ve been waiting to break through.  Crossfit St. Charles and the members in the challenge you WANT you to succeed.  Soak it up.

At the same time, you have to make it yours.  Give yourself grace.  Our coach said this over and over.  While you don’t “diet” forever, you DO need to find a way to make the changes last.  That means, among many things, to figure out how to make what you learn on RP apply to your life, your schedule, your family.  (And your cravings.)  You will eat hundreds of meals over a RP session.  A single meal isn’t going to derail your goals any more than a single meal made me what I was when I started.  Grace is key.

I have lost (and found) weight many times and many ways.  A supportive group with a solid, healthy plan was a very successful and empowering pathway for me, compared to doing it alone and being a miserable drudgery.  As skeptical as I was in RP at first, I fully believe in the power of good coaching and the RP method now.”  – Jason K

The CrossFit Games Open is coming up


For those of you who are new to CrossFit since last March you may be wondering what is this all about!

It is Open season, and it is the most amazing 5 weeks of the year at CFSTC. It is when all the athletes in the gym, regardless of age, skill and tenure to come together and work out. We put a little competitive spin on it with our intra murals to keep it interesting and fun!

Everyone will test their limits, cheer each other on and set new goals for the coming year. Best of all, it’s an absolute blast!

Check out this video from 2016

There are two divisions in Rx’d and scaled. Athletes are further grouped by age. A workout is released every Thursday for 5 weeks beginning in late February. We program them for every class on Fridays. Athletes can get them done in the regular class times or make an appointment with one of the WOD judges to get it done before Monday at 5pm. Everyone must submit their score through the CrossFit Games site.

A few years ago we started the CFSTC Intramural competitions and Friday Night Lights. This brings our entire community together for the Open workouts each week. The gym is split between two teams for friendly competition. This year we’ll have prizes, vendors and of course the workout! Even if you’ve done the WOD in the regular class you won’t want to miss the Friday Shenanigans! Be a part of a team and earn points for participation and spirit.

We’ll let you know when it’s time to sign up so you can push yourself to do things you’ve never done and have a great time doing it.