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.

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

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:

Is it time to take a look at nutrition?

You’ve been here a bit; we’ve loved every minute of it. But maybe now it’s time to think outside The Box. Are there things you could be doing outside of the gym to help you improve and meet your goals inside? If you are not getting the results you want in your workouts, you might need to look at your nutrition.


If you are dragging and slow during a WOD with 400 meter runs in it and then we hear you’ve only had two meals a day, that is not enough food to support your workout.

If you are feeling sick during your workout and ate greasy burgers and beer the night before, your nutrition is not supporting your workout.

If you can’t do a pull-up even though you have the form down, you may need to increase muscle, which means changing your nutrition.


There are so many reasons to take a look at your nutrition. We have been taught a lot of inaccurate things about nutrition, but at CrossFit St. Charles, we believe the purpose of nutrition is to help you feel and function better.
Eating enough food, eating foods that build muscle, and decreasing foods that cause inflammation in your body will help you work to the best of your ability in the gym and outside.

Feel free to ask any of our coaches about your nutrition.
Or even better, set up a nutrition consultation with Coach Jessie.
Jessie offers a body positive, science-based approach that includes several different levels of support with accountability and personalized planning. All the options can be found on our website!

April Athlete of the Month – Kiersten Colburn!

A picture of Kiersten.

1. Tell us a little about yourself!

I am not one to talk about myself a whole lot so here we go. In West Philadelphia, born and raised, on the playground was where I spent most of my days … JUST KIDDING! I have lived in STL most of my life but Kansas is home! I have two fur children, Nitro, my cat, is 20 years old, YEP, 2-0 folks and Remington, my dog, is 10 years old. I am passionate about traveling and exploring new cultures. My family lives all over the world, we span from California to Saudi Arabia so family gatherings happen every 5-10 years.

2. What made you start CrossFit and what has kept you doing it? Has your motivation changed since you first started?

I originally tried CrossFit back in like 2010(ish) but working three jobs, I wasn’t able to dedicate the time. This girl needed her sleep! In January 2016 I did Couch to CrossFit and after that Kim told me I was skipping foundations and headed straight to classes (thank goodness for YouTube)! My motivation has definitely changed over the years and I think that is anyone’s mindset. It’s a fun and slightly scary process to adapt and learn as our bodies change.

3. What have you learned since joining the CrossFit St. Charles Family?

Oh my gosh! There has been so much knowledge gained and so much more to learn. It is so great watching anyone, myself included go from “there is no way I can do that” to “ummm WHAT just happened”. Plus the WODs that look easy or fairly decent … HA! I wouldn’t change it at all.

4. What’s your favorite CrossFit moment?

My favorite moments are watching other members do something they haven’t been able to do before or reach a goal they have been striving for! It is awesome to see their reactions and help celebrate those accomplishments.

5. What impact has CrossFit had on you outside of the gym?

To take on new experiences and push myself out of my comfort zone. It has been fun to see my mental growth in 3 years.

6. What’s your next CrossFit goal(s) and how close are you to reaching it?

I watched Kim’s video from the Open about writing down what we want to work on and then meet with her. The meeting hasn’t happened yet but stay tuned for some double-unders in my future and probably more Cirque du Soleil moves when I am hanging on the bar.

7. What’s something we might not know about you yet?

I have a random human party trick that can be entertaining to watch people attempt.

8. What advice might you give to someone who is considering joining CrossFit St. Charles or is new to the gym?

Get ready to have major positivity thrown into your life! If you are a newbie, we have all been there so don’t feel intimidated and have the mindset that it is you versus you in the WOD. Don’t get discouraged if your numbers/score are lower than others, everyone there will tell you good job and give you those little pushes where you tell yourself “I got this, I can do it”.

9. What’s the Kiersten motto?

Live Courageously.

10. Write us a WOD! What kinda movements do you love? What’s your favorite way to put in work?

YIKES! This is why I don’t program … It would have deadlifts and burpees in it. Those two movements are some of my favorites. My favorite way to put in work is to stay positive and avoid the I can’t mindset.

Last Lean Mean Military Green Athlete spotlight goes to……TWO ATHLETES Heather R. and Meghan H.

Last Lean Mean Military Green Athlete spotlight goes to……TWO ATHLETES Heather R. and Meghan H.

1. Heather Raines- I want to shout out Heather for being a bad ass in general. She crushed 19.5 and every single open workout she completed. She had a nasty sinus infection half way through the open but pushed through and even earned 1st place on 19.4 (while she was still very sick) hammering through those strict handstand push-ups like they were nothing. Heather is my inspiration. She is an incredibly hard-working and successful executive, mother and wife and she still finds the time to put in work at the gym and never makes excuses. Thanks for being on my team Heather!!!

2. Meghan Leigh Horstman.- I can’t say enough about this lady. First and foremost, she brought Dieter into our lives and that is the greatest gift of all. Second, yoga. Thank you for yoga. Third, she did awesome on 19.5 even with an upset Dieter trying to throw her off her game. She never stopped pushing herself and it was incredibly inspiring to watch. She’s also had some massive post-pregnancy PRs these last few weeks. Meghan is a dope ass friend and team member and I hope we are always and forever on the same open team.

Open WOD 19.5 Athlete Spotlight-Anthony M.


This weeks Snatch Me If You Can Spotlight Athlete of the week is Anthony M.! Anthony is inspiring to us all. He always shows up with an awesome attitude and makes WODs look effortless. He is incredibly fun to watch and I personally, have become a believer of Juicy J PRs! So happy he was on the team!

Open 19.4 Athlete Spotlight

The Team #AggressivelyAverage 19.4 athlete spotlight is the AMAZING Mary Nolan! I’m pretty sure Mary is superhuman. I know I speak for all of us when I say that Mary’s work ethic, calm fierceness and constant accomplishments are something everyone around her admires. She has been so fun to watch this Open, like that time she knocked out 50 handstand push-ups and reached the handstand walks in 19.3, or just this past week when she PR’d her chest to bar pull-ups in 19.4. We are SO lucky she is part of the Aggressively Average team and CFSTC family! 💚

WOD 4.11

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WOD 4.10

When you get into a good rhythm at the gym, it can be challenging to keep momentum during periods when you cannot be in the gym.  With the holiday season quickly approaching (I saw Christmas lights at Target already….) here are 10 workouts you can crush at home, your parents, in-laws…wherever the wind takes you!

  1. 10 minute AMRAP (as many rounds as possible)

20 double unders/40 singles

100m run


  1.  10 rounds

5 burpees

10 push-ups

15 squats

  1.  2 rounds

50 squats

50 situps

40 double unders/80 singles

40 lunges

30 push-ups

30 double unders/singles


  1.  10-9-8-7-6-5-4-3-2-1




  1.  12 minute amrap

200m run

15 squats

15 push-ups


  1.  7 min burpees


  1.   4 rounds

20 squats

15 push-ups

1 v-ups


  1.  4 rounds

1 min each

Shuttle run



1 min rest at the end of each round



  1.  14m AMRAP

22 lunges

10 push-ups

15 sit-ups


  1.  20 push-ups

40 burpees

20 squats

30 burpees

20 lunges (Left+Right=1 lunge)

20 burpees

20 broad jumps

10 burpees


Looking forward to cooler weather and sweatpants,