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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

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First Annual Holiday Chili Cook Off

We had an epic 11 Chili Entries at our cook off on Friday night. ! The competition was fierce but only one prevailed! Congratulations to Stephanie Smith who one the top prize and the honor to wear the Chili Hat!
A huge shout out goes to Jason Rutherford for the “Worlds Most Average Chili” prize
Thanks to everyone who participated and those that judged. Can’t wait until next year!

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How do you view a challenge?

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Only 12 more days to register!

Still feel the itch to compete? It’s not too late but don’t wait too long!

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Annual Holiday Challenge


Annual Holiday Challenge at CrossFit St. Charles
December 6-31 T-Th-7pm Sat-9a

With an optional Sunday Open Gym and homework!

YOU can do this!
Be proud going through the Holidays feeling stronger and leaner!

Keep yourself on track during the holidays with just 3 hours a week.
The hardest part is walking through the doors. In one hour your workout will be done and you will feel more energetic, stronger and leaner!

Why wait until after the holidays? Look and feel great NOW

Sign up before December 1 and use coupon code strongersexy for 10% off registration.

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Festivus October 15-TEAMS!

Check out the standards for the upcoming Festivus competition at CrossFit St. Charles.
Grab a friend and sign up by August 31 for $20 off registration and free t-shirts!
Sign Up Here!

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Lift Up Autism 9/10/16- All Are Welcome

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Josh Everett, TrainHeroic, and the CrossFit™ community rallied together in spectacular fashion to support the Autism community in a worldwide workout event called LiftUpLuke on October of 2013.

This”competition for a cause” specifically sought to support early diagnosis and treatment of Autism, raise funds for the Autism Tree Project Foundation in San Diego, and most importantly, turn a global spotlight on the measured and severe impact of Autism on families and individuals around the world. Read more here at

Sign up today, share with a friend and bring them on down to give 5 minutes!
Sign up before August 26 to get your t-shirt the day of the event


4 Power Cleans: 155 lbs.  men/105 lbs. women
24 Double Unders
10 Pull-Ups

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From the Couch to CrossFit

You don’t need a “new you” just an improved you. Let us help you see and reach your potential. We’ll guide you to feeling great, having more energy, looking great and having a ton of fun!

There is no better way to kick off 2016 then with Couch to CrossFit at CrossFit St. Charles!

Couch to CrossFit is a program for anyone and everyone! Look forward to a welcoming environment that reduces stress, deflates any CrossFit myths, is FUN, and ultimately provides an avenue for ongoing success. Participants will be motivated, ready to take over the world, and begin their journey to being stronger, faster, and healthier!

The 4-week couch to CrossFit program is delivered over 4 Saturday sessions starting on January 16 at %%Time 10a. Each session will be jammed packed full of knowledge, quality instruction, and FUN! Together we will warm-up, learn skills, movement concepts, exercises, basic conditioning, and basic mobility. If that seems overwhelming, don’t worry – it is absolutely not! One benefit of our program is that is can be scaled for anyone and everyone, regardless of experience or athletic ability. The only thing you’ll remember will be how much fun you have moving around and breaking a sweat!


After all the knowledge bombs are dropped and we are done sweating, we will slow it down by taking some time to distribute and introduce the weekly assignment, talk about recovery, and give you the opportunity to ask questions. Yes, you read correctly – there is some work that needs to be done during the week! You will receive weekly tips, at home workouts, and actionable tasks. Don’t worry, there are no thesis papers due! We are just asking for 15-20 minutes of your time, 3-4 times a week! Everything is working towards the goal of long-term success. Stick with it and you will be well on you way to rocking 2016!

That about sums it up! Couch to CrossFit 2016 is coming! If you are ready to rock, head over to our sign up link and get registered. $49

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Lift Up Autism

Today 1 in 88 Children are diagnosed on the Autism Spectrum.  Lift Up Autism is a “Competition for a Cause” dedicated to support early diagnoses and treatment of Autism, raise funds for three incredible charities, and most importantly, turn a global spotlight on the measured and severe impact of Autism on families and individuals around the world.  To register go here:

You don’t have to be registered to attend class.



5 Minute AMRAP

4 Power Cleans (155/115)

24 Double Unders

10 Pull Ups

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Come meet Cole on Thursdays at 6pm

We are pretty excited to announce that Cole Goddard will be joining our staff.
Cole will be coaching an Olympic Weightlifing class on Thursdays at 6pm.
Check out Coles Bio below.
Cole is also available for personal training


Las Vegas born, Wisconsin raised, I found fitness and strength and conditioning at a fairly early age in life. I’ve always been fascinated by human movement and development from early childhood all the way through our golden years. I started Crossfit in 2009 and fell in love with the sport of Weightlifting in 2012. I graduated with a bachelor’s degree in exercise science in 2014 from the university of Wisconsin – La Crosse and knew immediately I had chosen the right path.

– Bachelor’s Degree in Exercise Science

– Certified Strength and Conditioning coach through the NSCA

– USAW Level 1 Sport Performance Coach

– Crossfit Level 1 Trainer

Come check out Cole’s Class Thursdays at 6!