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

Sweat30 Bootcamp


 

SWEAT30!

2 classes/week
6 Week Sessions
$199

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
ben@crossfitstcharles.com

Ready to get started?
Register Here!

 

Congratulations to Cathy!


A big shout out and congratulations to Cathy Hall! Cathy swam in the senior Olympics this last Sunday and walked away with a silver medal! Cathy set this goal, and through Medals Of Honor, dedicated each one of her races to a different fallen soldier. Cathy spent 13 months training her breaststroke, backstroke, and freestyle with Jamie Wansing, and did Crossfit through personal training with Kyle Kellis. She set a goal, made a plan, and knocked it out of the park! Cathy’s been a member of the fam for over 5 years and Crossfit St. Charles is so proud of her and honored to have been part of her journey.

Nutrition tips With Jessie


What diet of “lifestyle” change have you tried? I’ve done a handful. Some have served me well and some not so much. Like the time I did a “cleanse” (btw – I have perfectly good kidneys for that) that required me to only eat about 6 bananas a day for several days.

For the longest time, low-fat, high carb diets were all the rage! Cereal companies and smoothie stores rejoiced. Things abruptly switched gears when Atkins diet stormed on the scene. People were abandoning bagels for eggs and cheese. We demonized carbs and let high fat foods take our affections. I mean, who wouldn’t?

Paleo soon followed, and now saturated fat was not only okay but encouraged! Hooray! But no dairy, grains, beans, or legumes…along with anything else a caveman couldn’t source. Now, the tide has changed yet again, and the IIFYM (If It Fits Your Macros) approach is here. A quick scroll through Instagram will show many IIFYM fans posting pictures of foods that fly directly in the face of what we all believed “dieting” meant, along with some impressive fat-loss progress pictures. I once gave IIFYM a try. The promise of pop-tarts and a six pack was too tempting.

As we move through life things change, and our activity levels and lifestyle fluctuate so we alter our food intake to compensate. When trying to figure out how to formulate a nutrition plan and the amount of food that is best for you, you’ll need ask yourself a few things:

  • How does it make you feel? Analyze your energy levels, digestion, hunger, satiety, and cravings.
  • If your goals are aesthetic, how does it make you look? Are you tight, bloated, flat, retaining water, gaining fat, losing fat, etc.
  • How does it make you perform? Whether you lift at the gym or participate in a sport, your nutrition should have you well fueled and performing to the best of your ability.

My ideal nutrition setup is a combination of all the approaches mentioned above. The overwhelming majority of my foods should come from whole, nutrient-dense sources, but I have room for birthday cake in my world. Calories and macronutrients do matter when it comes to dialing things in even tighter. However, figuring out which foods make me feel good and perform well is important. I believe that carbohydrates should fluctuate a bit depending on that day’s activity level and fat loss goals.

Many of you have heard me talk about my nutrition approach being RP Strength. I like RP because it takes all the above concepts and puts them in a spreadsheet and makes it simple. When I ask myself the questions listed above, my experience with RP has been what I’m practicing when I get the best answers. If you’ve tried all the approaches but need to dial things in, stay tuned. We’ve got your back!

Jessie will be hosting a Nutrition Workshop at CFSTC. She will be talking specifically about the RP diet but will be able to answer any questions you may have about other diets you may have tried or heard about.
The workshop is open to the public.
$20
$5 at the door for CFSTC members
Follow this link to register
Nutrition Workshop