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



Work, Play, Compete, or Live Forever

If you are thinking about trying out a new training routine it’s important for you to consider your goals versus the goals of the program.

Most folks who participate in CrossFit and other HIIT styles of training may not know or understand the different styles of training available and who they might be best for. Some gyms offer a wide variety of classes to address the different needs of their members while others pride themselves on a particular specialty.

Put some thought into which camp you fall into when selecting a training program and you’ll be most likely to maximize your results and achieve your goals. Most folks fall into one of 4 camps.

4.Live Forever

Let’s start with folks who train for work. They may have physically demanding jobs that require their bodies to perform for the execution of the job or to keep them safe. Law enforcement, firefighters and rescue personnel, and members of the armed forces all need to be in shape to keep them safe and performing at a high level. Other folks may have physically demanding jobs that require them to have strength and endurance for. Maintaining a high level of fitness let’s construction workers, landscapers, loggers, and other active professionals do better at work.

If you fall into this category it is important you find a training routine that supports your job performance. Workouts should be varied and keep you balanced. It’s also important that the workouts address the demands you will face on the job to help prevent injuries. Beware training programs that overwork you and leave sore or unable to perform your daily duties.

If you fall into this category you know the importance of getting daily exercise, but you want it to be as fun as possible. Training should be engaging and allow you to connect with others who have the same goals as you do. You may lose interest doing the same routine over and over again so it’s important that you find a training program that mixes things up and keeps you engaged.

You train to make you better at a particular sport. Whether your sport is running, biking, skiing, soccer, or even CrossFit your training routine should be specific to the activity you are trying to excel in. Workouts need to consistently train the movements patterns you will experience in your sport to improve performance and reduce injury risk.
A great coach will know the volume of training needed to help you improve and how to plan out a training schedule for preseason, in-season, and off-season training cycles. Make sure you are training for the demands of the sport and not just following a powerlifting or bodybuilding program that doesn’t line up with your goals.

Live Forever
You train because you know it’s important for health and wellness. You’re not looking to compete but to enjoy your life and your family. You may not have a physically demanding job so you need a balance of cardiovascular and resistance training to keep you feeling good and moving well. You may also be looking for nutrition advice and other best practices to ensure you have a long and high functioning life.

If you fall into this category make sure you are training with the minimum effective dose in mind. You should leave most training sessions better than you went in.

Want to get started training, but still not sure how? Talk to one of our coaches about which of our programs might be best for you and we can answer all of your questions!

Stop Doing It For The ‘Gram

More and more often these days we encounter folks living life through the lens of their smartphone. Ever since becoming a social influencer turned into a real career it has become increasingly difficult to know what is real and what is staged. Not only that, but how often are you interrupting your own life in order to capture a moment that is sure to get you attention on social media. Is it really worth it though? Stop and ask yourself…

How many beautiful sunrises get missed?

How many meals are really tasted and enjoyed?

How often do you dance just to let loose and blow off some steam?

Knowing that any, most, or all of what you do is being captured on camera changes the way you act. Every birthday party is a performance. Brunch is a photo shoot. A relaxing hike is #themountainsarecalling.

John Muir is rolling over in his grave.

This is not an article to just hate on people making a living off of instagram. It’s to bring awareness to the fact that what you see on Instagram is NOT real life. What you see most folks doing is playing a character in their own life. Showing a highlight reel that contains the settings, outfits, and activities they want you to see.

Ryan Holiday, author of Ego Is The Enemy says it well.

Almost universally, the kind of performance we give on social media is positive. It’s more “Let me tell you how well things are going. Look how great I am.” It’s rarely the truth: “I’m scared. I’m struggling. I don’t know.

Social media can be great for learning, sharing, and capturing memories. Just know that it is usually the opposite of social and it can often take away from the moment to pull out your phone.

You are worth so much more than likes and comments. Don’t get it twisted.

And if you do, be sure to tag us 😉


Where does alcohol fit into your training?

Since about 7000 B.C., alcohol has been a staple for gatherings in many cultures. You may have heard that wine can actually be a healthy beverage for your heart, or that a hot toddy when you’re sick makes you get better quickly. Are these claims true? Like most answers: yes and no. It depends on a myriad of things like your genetics and the way your body processes alcohol, additives and the quality of the booze you’re consuming.

So where does this fit into your life? If you’ve ever wondered if you should avoid it all together, or can have a glass or two of your favorite red or microbrew, this article is for you.

Let’s talk about the science of alcohol. What’s in it that gives us that fuzzy feeling? The answer: ethanol. This substance absorbs into our bloodstream and causes a “depressing effect” on the systems in our bodies.Our reaction times slows, stress and anxiety are reduced, and the body altogether slows down.

Weightlifting and exercise in general generate metabolic waste for the body to process. The liver is instrumental in clearing these waste byproducts from the body. If you are working hard in your training you may be putting a hefty load of work on your liver. Make sure that if you are exercising and enjoy a few drinks you are getting ample rest and recovery to keep your body in balance.

There is also the additional calories to consider when it comes to alcohol. If you are trying to lose fat then there is most likely no room in your diet for excess calories. You want your primary calories to come from lean protein, fibrous vegetables, and heart healthy fats. Replacing some of those calories with alcohol put you at risk for nutrient deficiencies. Not only that, but after a few drinks you may become tempted to reach for foods that don’t support your body compositional goals.

Consuming alcohol doesn’t make you unhealthy or a bad person. Just like anything else you consume, it should have can have a place if you are responsible and keep it in balance with your health and wellness goals.