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 General

The Open, its like Christmas after Christmas!


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 intramurals 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.

Blog Coaches Corner General Kids

Merry Christmas!

Wishing everyone the happiest of holidays. Taking some much deserved time to spend with friends and family and reflect on what is truly important in life.
Peace, Love and Joy!

Blog General

Actually I Can: Jayne’s Story

Meet Jayne G. Jayne is an Adaptive Athlete, who works so hard, never gives up and always has a smile on her face! Watch her story and see all she can do!

Blog General

Meghan is Athlete of the Month! Congratulations!

How about a huge CFSTC shout out to Meghan Hortsman! October is all hers! Meghan is such a positive influence inside and outside of the gym, it’s a blessing to know her! Read up below!

1. When & How Did You Get Started With Us?
– I started at CFSTC in January of 2016. Connor had been a member for about a year and I thought he was kind of cool so I decided to join him.
2. Favorite/ Least Favorite Workout and why?
I used to enjoy anything with running/burpees but not so much after having Dieter. I hate heavy deadlifts.
3. Favorite class to come too?
My heart still belongs at 7 pm but turns out babies have bed times so the 5 PMs have been my jam!
4. Tell us a little about the day in the life of Meghan?
Wake up, eat cereal, get D man fed and ready for school (shout out to connor who helps) get Dieter to day care (#DieterDoesDayCare) get myself to work (IT Project Manager at World Wide Technology) and then spend some time after work at yoga, the gym, or spending as much time as I can with Dieter.
5. What is your favorite TV show?
Law & Order SVU
6. Favorite cheat meal, go!
Every meal is a cheat meal if you try hard enough. Probably pizza.
7. If you could have any super power what would it be and why?
 I’d create more time.
8.  If you could travel anywhere, where would you go and why?
Lake Tahoe is next on my list, it looks beautiful!
9. Whats the Meghan Motto?
You do you, boo.
Blog Coaches Corner General Gym Info

Sweat30 Bootcamp



2 classes/week
6 Week Sessions

Ask About our 2018 TEACHER SPECIAL!

Tues/Thurs 4:30pm
Next 6 week Session Begins August 21

Are you looking for the perfect way to be your best self but are short on time? To lose weight, get stronger and gain confidence without having to spend hours in the gym? Are you looking for a workout that is fun, engaging and with a group of like minded people? If so let Sweat 30 help you get the results you are looking for!

Sweat 30 is a 30 minute bootcamp style class held at CrossFit St. Charles. Sweat 30 is Intense but fun, high energy yet supportive and smiles and laughs are inevitable!

Class will begin with a workout briefing, then into warm ups and teaching of the movements performed in the class that day. Workouts will last from 15-20 minutes and will focus on high intensity for the individual to maximize results.

Sweat 30 is for any and all fitness levels, beginners and advanced alike!

Each workout will be a total body workout so you can achieve the Buns & Guns you deserve! Each class will work with 3-5 movements and each workout will be different from the last! We will not use any barbells or pull up bars during Sweat 30 classes.

Also included in Sweat 30:
Access to our Private Facebook group for support and celebrations!
Nutrition Guidelines for success.

For more info
Call 636.362.3700

Ready to get started?
Register Here!


Blog General

Movement Tip: Deadlifts

Deadlift day tomorrow! Check out some tips!

Blog Box News Coaches Corner General

Working on that pull up?

Still thinking about that muscle up?

Ben and Kyle are committed to guiding you to improved skills, hitting Prs and maximizing your results.

Schedule your appointment today! 

Contact Ben and Kyle for details

Blog Box News Coaches Corner General

Movement Tip: Double Unders

Don’t throw your rope down in frustration, pick it up and learn the skill! Double unders take time and commitment. Be paitent and put in the work and double under like a pro!

Blog Box News General Nutrition

Why Hydration is Critical – Especially Right Now!

It’s been hot. Like really, really hot. And it’s got me thinking about hydration a lot more. The “eight 8-ounce glasses”recommendation gets thrown around a lot, but how accurate is it really? And why has it become the default? Every day your body sheds some water through respiration (good ol’ breathing), sweat, urine, and other really important metabolic activities. So if you don’t consume enough water, you start to experience symptoms such as headaches, tiredness, and difficulty concentrating. At that point you’re dehydrated. Being chronically dehydrated can disrupt normal body functions and contribute to several issues like constipation and kidney stones—ain’t nobody got time for that.

I’m sure you’ve heard that water makes up about two-thirds of your body and about 70% of the weight in your muscles comes from water. But also consider this: fat cells are devoid of water, and for both lean men and women water makes up an even greater percentage of their totally body weight. Water is important for the regulation of body temperature. If you did MURPH, you might have learned like I did that body temperature makes a big fat difference in performance. Dehydration is a nasty issue for a lot of reasons but when it lessens your ability to regulate your temperature, it negatively affects your ability to work to your full potential and has serious health consequences. Drink plenty of water before and after your workouts to ensure you’re able to put forth full effort! But how much do you need to be drinking? Those eight cups a day would mean 64 ounces…about 2 liters a day. More specific recommendations have come about recently, and I think they are an upgrade. Experts say that healthy grown people between the ages of 31 and 70, living in climates like ours, should follow this:

Men: 125 ounces (3.7 liters) of water per day from all dietary sources, which include drinking water, tea, coffee, flavored waters, and food. (Yep, food can be hydrating! Mainly fruits and veggies.)
Women: 91 ounces (2.7 liters) of water per day from all dietary sources.

I have a 32oz water bottle and I feel best when I get at least 2 of those on top of some coffee and LaCroix. Everyone is different,of course, and this is where individualization comes in. Some studies show that low intake of water doesn’t always equal dehydration. The biggest judge of dehydration is urine output. The more fluids you drink the more you pee. And the more lightly colored you can keep your urine the better you’ll be.

Remember, when temperatures soar like they are currently, you’ll need more water then ever! And if you’re feeling moody, drink water! We know it is tied to our ability to regulate our mood. Just writing this has made me thirsty.