Tips For A Balanced Lower Body

After an intense workout of front squats or thrusters, you may have felt that burning pumped up sensation in your quads. Your pants are tighter and you can no longer put your phone and keys in your front pocket for fear of getting them stuck. 
The quadriceps and hip flexor muscles on the front of your legs are responsible for extending the hip and knee joints. They have tremendous potential for growth and get a great workout from movements like front squats, step-ups, and walking lunges.
Having powerful quads is not a bad thing by any means. In fact, the greatest Olympic weightlifters, cyclists, and speed skaters have huge powerful quad muscles. 
Some folks have very powerful quads but have issues recruiting the muscles of the posterior chain.  They allow the quads to handle all lower body movement. Having poor form can also contribute to you being quad dominant. If you are an athlete who notices that your weight is often in your toes you may be prone to this imbalance. If the coaches are always telling you to “get in your heels’ this is probably the correction they are cueing. 
The top priority in a training program should always be safety and function. That’s why using compound movements like squats and deadlifts provide excellent returns. In terms of strength building and promoting lean body mass they provide the most bang for your buck. People who focus too much on a single movement like squatting may be neglecting movement patterns that would keep them strong and healthy.
You should have an equal ratio of squat and lunge workouts to hinge and deadlift workouts. If you are quad dominant or lacking in the posterior chain department then that ratio should be 2 to 1 in favor of the hinge and pulling movements. As you are able to better recruit and develop the glutes and hamstrings then you can start to balance out the program you are following. Not only that but building a stronger posterior chain will make all of your lifts more powerful and you will look and feel better too!
Deadlifts, RDL’s, Kettlebell Swings, Good Mornings, Reverse Hypers, and Hip Thrusts are all excellent for beefing up those glutes and hamstrings. You can also adapt movements to make them more favorable to the posterior chain. Low bar back squats and box squat variations recruit more posterior chain than front squats do. Reverse lunges instead of forward or walking lunges will also be a better option to help you stay in your heels.
If it looks like you have a second kneecap then you might be in the running for quad dominance. Our training programs contain constant variance to make sure you are improving in all areas and eliminating weaknesses. Our coaches can help you through a series of assessments to determine what to focus on and how to get your body strong, healthy, and balanced.
If you have questions about muscle engagement you can benefit from a 30 min to 1 hour one on one session! Sign up! Reach out to a coach at to get set up!

Blog Nutrition

Wendy H!

I lost 17lbs which I am super happy with!
I gained so much more!
I feel healthy, strong and confident in myself.
I gained a knowledge of what I should be eating without the feeling of “being on a diet”.  It feels natural to eat healthily. I still really enjoy carrot cake cupcake with cream cheese frosting
I also gained a family.  There is so much support and encouragement to just be YOU at CFSTC.  It really is amazing.  Absolutely a no-judgment zone which is hard to find anywhere let alone a workout facility.
Next for me is to build muscle and train for a half marathon.  In a few months, I will want to lose some more lbs but for now, I am ready to build on the progress I have made.
I could not have done this without CrossFit St. Charles.
You guys saved!
Blog WOD


Is your 2020 fitness goal to compete?

OR Are you looking for something to keep you focused on your goals as you roll into the new year?

On April 18th, 2020 we are hosting Festivus Games!

What is Festivus? It’s a worldwide Functional Fitness competition for beginners and intermediate competitors. Sorry, no “Fire-Breathers” allowed. Want to learn more? Click on the link in our bio and visit our Festivus Page.


What’s Stopping You #3

Our final and third guess as to why you might not have met your 2019 gaols 

You haven’t put in the work.

This can be the most frustrating camp to fall into when it comes to not achieving your goals.

“Perfection is not attainable, but if we chase perfection, we can catch excellence.” -Vince Lombardi

Whether growing a business or growing your biceps it can be tough when the results haven’t shown up yet. So, what should you do?
KEEP GOING! But not before reassessing.
Ask yourself, are there any additional resources or tools that could be getting you to your goals faster? Because we would bank on the fact that there are. Are there any roadblocks you are creating for yourself but maybe not noticing? We’d bet there are.

Sometimes if your goals are not coming along but you’re putting in all the work, it’s time to reach out for a second opinion.

If you’re here reading this, this chance to reassess and crush roadblocks is right here! We offer one on one training in the form of 1 one-hour sessions and 30-minute sessions. And this is where the best reassessments and the best roadblock smashing occurs.

Also, Take advantage of our those quick chats! Sit down and talk about your road blocks with a coach.

Blog General Gym Info Kids Upcoming event WOD

WELCOME 2020!!

It’s a new year with lots of exciting changes at CrossFit St. Charles!
By now you’ve all heard about our move and maybe have driven by the new space. 

Its all meant to bring you a better experience at CFSTC! We’ve got 2 months (yikes!) to get things tore down and built out. It will be a hustle but worth every minute.

But wait…there’s more!

Athlete Check-ins

They are back.
It’s time to set some goals and gain some clarity!
Summer is coming and so is the Open. Now is the time!
There are Check-in sheets on the Front Desk. They will be there until the 10th.
Fill them out and drop them into the box. After the 10th, a coach will be reaching out to you to discuss your goals and creating a plan.

Schedule Changes

Starting January 4 (this Saturday) 
We are adding an open gym from 7:30-9:00a
Use this time to work on skills, make up a missed WOD or join Coach Paul in an Advanced workout. Be sure to sign up for class.

Starting January 7
We are adding 3 new class times
Tuesday/Thursday 9a and 11:30a

More great reasons to meet your 2020 goals

CrossFit Kids is Back!

CFK 7-10 years old
10 Week session
Thursdays 6 pm with our new coach Trever
Starts Jan 30
$150 for a full session
Members get a 10% discount
Follow this link and use the coupon code kids10

Blog WOD

Lift For Your Future

Workout for your future, not your ego. ⠀
This week with the CrossFit total on tap we have the opportunity to put up some BIG numbers!! ⠀
But let’s not forget, we don’t lift for SugarWOD scores. We lift for our future. ⠀
When it comes to exercise and your future, we can’t stress enough how important form is. ⠀
It’s important to correctly perform the exercises in order to engage the right muscles and not injure yourself. AND to make sure you’re getting the most out of your workout!
By focusing on your form, you’ll get a better workout and meet your goals faster. ⠀
It can be hard to be sure if you’re performing movements properly. Especially if you’re new to sport and fitness. ⠀
We’ve been there! ⠀
And now we’re here to help you! ⠀
Need a coach? ⠀
You’ve come to the right place! Book a Free Intro here:



After 10 years at 81 Jason court, we’re moving on to big and better things!

And by bigger, we mean no wall in the middle of our workout space!

This will give us more opportunities and allow us to continue to bring you the best fitness experience out there!

Last week the lease was finalized and the checks were written.


What’s Stopping You #2

So what’s really keeping you from achieving your goals?

Our second guess is:

You don’t think you deserve it.

This could be thought of as self-sabotage. We’ve all heard, “you are your own worse enemy”.

Many of the long-standing beliefs humans hold are instilled by parents, environments, or sadly… traumatic experiences. The brain long ago accepted as fact that, “this is the way it is”. Or maybe has told you “It HAS to be this way”. If you have a long-held belief that is clashing with one of your current goals, then your first order of business is to remove that roadblock.

No amount of will power or strategy can overcome a fixed mindset. You are an adult and you are responsible for your own life.

You have the power to change any condition that you don’t want!
Believing you can change and take steps toward your goal is hard but the very best first step!!

Sometimes as we’re working on changing longstanding beliefs, it’s hard to keep focused alone. It’s hard to see ourselves as worthy and keep that worthiness within focus. During those times it’s vital to ask for help. Help from a friend, a partner, a coach.

Connect often with people who believe the best IN you, expect the best FROM you, and want the BEST for you!

If you’re reading this blog, people like that are within reach! At CrossFit St. Charles you’ll find coaches and comrades who are here for you. Here to remind you of your goals and how YOU DESERVE to reach them!

If you’re a member already, you know what I’m talking about. If you’re not, we want you to experience it!!
Book a Free Intro to learn how to start believing in yourself and achieving your 2020 goals!


What’s stopping you? #1

If you currently want something in your life that you don’t have then there is a 100% chance that you’re human.

The action you take towards bringing those desired things into your life, is really what determines whether you get them

This is the time of year in which we love to make declarations about what’s to come next. But we’d be silly to not think about what stopped us from achieving 2019’s goals.

Generally, if you have a goal you haven’t achieved yet you fall into one of these three camps.

The first one is: You don’t know what to do and you don’t know how to do it.

This is generally the first challenge you encounter when you have a new goal. Luckily it is also the easiest barrier to address when it comes to making positive changes in your life!

Whether you seek to earn more money, improve your health, or find your soulmate, there are websites, coaches, books, podcasts, and more resources than you know what to do with.
In the information age we live in, the good news is: You have access to the tools and resources you need to get started on the path to your goal!

Let’s say your goal is to get to a body composition that feels comfortable. A weight and size that allows you to move well and more freely. But you’ve never been there, or at least that you can remember. You’re an expert in being uncomfortable and frustrated… but you’re a novice in weight loss.

The key is to connect with an expert and stay connected!

To find someone who knows how to help you with your fitness and your mismanagement of high-calorie meals.

And the BEST news is if you’re here, reading this blog, you’ve already found us!

Don’t set more goals in 2020 without knowing what to do and how to do it!

If you’re a member, set up a one-on-one session to talk about your goals and make a clear plan!

If you’re not a member book a free intro!


5 Tips to Help You Change with the Season


It’s COLD, it’s dark out, and you’re busy.

The winter months bring about changes in our daily habits. Rather than take a hit and accepting that this is a time to let yourself slide (because you’ll make it up and get back on track in January) what if this year you made a plan to do things differently.

“You must take personal responsibility. You cannot change the circumstances, the seasons, or the wind, but you can change yourself. That is something you have charge of.” -Jim Rohn

Here are 5 Tips to Help You Change with the Season!

  1. Eat more vegetables and healthy fats.
  2. Go for a walk during the daytime.
  3. Break a sweat every day.
  4. Stay Hydrated.
  5. Structure your day for success.

Eat more vegetables.
During the summer months, there seems to be an abundance of fresh fruits and vegetables around. In the winter we tend to shift towards more comfort foods, foods that are preserved or packaged and are easy to prepare. Also, cookies and Christmas ham. There’s nothing wrong with these winter food shirts, but if we mismanage them all winter long- it’s going to be a problem.  Focusing on incorporating more vegetables in your diet will help you get the essential vitamins, minerals, fiber, and micronutrients that you need.

Go for a walk during the daytime.
Getting outside for a walk during daylight hours can be extremely beneficial for your body and mind. Even if we can’t get Vitamin D from the sun during the winter months we can still benefit from its exposure. Walking can help improve metabolism, boost mood, and be a much better pick me up for your energy than coffee. Doing it in sunlight is proven to be one of the best ways to combat Seasonal Affective Disorder (SAD) that gets people run down in the winter months.

Break a sweat every day.
Prioritizing fitness may actually be more important in the winter than the summer. We naturally find ourselves more active during the summer months, enjoying the weather at the beach or on a hike or a bike ride. It’s easier to walk the dog and take the kids to the park. In the winter we tend to hole up indoors. Those hours of walking are replaced with hours of Netflix bingeing and lo and behold we start to get cranky and complacent.

Stay Hydrated.
In the winter months, you may never feel the need to quench your thirst as you do on a hot summer day. Most folks tend to stay on the dehydrated side. Sweat also evaporates in the cold dry air, so many people are less likely to replenish fluids after exercise. Be sure to set daily hydration goals for yourself.

Structure your day for success.
One of the best ways to take charge of your health during the winter months is to plan out your day! Set yourself up for success by incorporating healthy habits and avoiding the detractors is key. Plan to veggies at every meal. Sign up for all the CrossFit classes you plan to take at the beginning of the week and stick to it! Tell your friends you’re going to the gym.

If you want to stay in consistent and focused this winter and have questions about how to eat, train or plan let us know!