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Have You Met Valerie?

She is dedicated to learning and improving her strength and skill. If you’ve worked out with Valerie you know that she’s been killing it in the gym. She identifies the movements that are the most difficult for her and dedicates time and effort to improve

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Athlete of the Month Ryan Dunn

Tell us a little bit about yourselfI’m a 32 year old, husband, father to a 2 and a half year old son and 2 dogs. I play rugby for the St. Louis Royal Ramblers and am an avid golfer. What made you start CrossFit and

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Athlete of the Month

1.    Tell us a little bit about yourself I am a 56 year old business owner of 16 years. I am  blessed with two incredible kids both of which are collegiate athletes, I have spent a lifetime continually pushing myself to achieve and improve, I am

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How I Met Your Coach… Michelle

For those of you that participated in the 2018 open, you may have had a “nice” reminder when you walked into the gym to realize you were about to re-do 18.2 a few weeks back!  Even if you hadn’t done the workout previously, you soon

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3 Tips to Improve your Squat

Activate those feet Your weight should be distributed evenly throughout the entire foot.  Feel your feet as if you are rooted in the ground. Keep your big toe down. It is an important part of your overall balance and helps with hamstring engagement. Apply pressure

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How I Met Your Coach…

Most of the coaches at CFSTC started as members. Each with very different stories on how they began thier journey. This is Ryan Barr’s story! Thanks to my friend Tim (The Puma), 5 years ago today, I was lucky enough to walk into CrossFit St.

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10 Hand Stand Tips

1. Hand placement 1-1.5′ off the wall 2. Lead foot forward 3. Reach up to the sky with locked arms pressed to the ceiling. 4. Tip all body weight over onto the hands with straight legs 5. Hollow position- squeezing abs tight 6. Kick up

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Our Mission

 Regardless of who you are, where you’re from or what you look like, we are dedicated to providing the tools and accountability for living a healthy lifestyle.  At CFStC, we are an inclusive gym that is built around an atmosphere of hard work, encouragement and

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Counting your barbell is way too hard

Its all money! I think we could all agree that counting up a barbell can be tedious.  You’re loading your barbell, staring at it, counting on your fingers (and toes), counting again, adding, subtracting, questioning your higher education, looking around for an calculator, calling over

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The First Days

A guest post by Jenn Hogan          Kim recently asked us to think back about our first workout at Crossfit St. Charles.  For me, that question brought on a plethora of emotions and memories.  The first time I walked into the doors of Crossfit St. Charles will always

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