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What’s Next

We’re on to week 5! You’ve been so adaptable, and your progress is still forward moving! We’re so proud!

Thanks for trusting us during this unpredictable and unprecedented journey. You’ve taken fitness outside our four walls and it’s been big and exciting.

 Our next step is to tell you how we plan to bring us back home. We are always looking onto the next rep/step, so, we’ve got a plan!

First, online coaching continues for now. The safety and health of you all is of upmost importance, so for now we’ll be pressing forward as we have been.

We’ve tested and found that we can continue Personal Training in the gym safely! Some members have taken advantage of this in the form of one or two sessions a week to help jump start their days of At Home Fitness. They are having fantastic gains while getting to work on skills with the equipment they love and coaches they need and miss most. Right now, we can offer 4 more spots to our members! Please click on the button below to set up your sessions!

Our goal is to get you all back in our home away from home as soon as possible! When we get back to the box things will be different for a bit. We’ll have some new class times, we’ll have limits on class sizes, and we’ll have a 45-minute class time allowing a 30-minute cleaning break between classes. We’ll ask that you all don’t hangout and socialize like we’ve loved seeing you do in the past. But we’ll bring that part back ASAP, obviously.

Then shortly after, we’ll move onto business as usual. That’s when you can expect another change to class times and class attendance limits.

Finally, we’re so happy about how these At Home WODs are working out for some of you, we’ll be offering a Flex membership options. This membership will give you the option to have a hybrid membership of both At Home and At the Gym training.

While everything that’s happened has turned us all on our heads, we’re thankful for the chance to learn new and creative ways to continue to bring you the BEST training in St. Charles.

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What YOU Need Now

Well, you’ve been hunkered down for a while now. Your life has probably been rocked, if not turned all the way upside down. Things have been wild and unorganized at our house as we adjust to just doing life in such closer quarters and with no real schedule anymore.

I’m kind of tired of not getting actually dressed, or not setting an alarm. The novelty is wearing off, and I’m starting to feel edgy and a little annoyed. Do you feel me?

I think this is the right time to evaluate our shelter in place needs. After a safe and healthy home, what do we need?

Nutrition: Highly nutritious foods. We need fruits, vegetables, and protein regularly and often. What we eat GREATLY affects how we feel and function and now, more than ever, feel and function are important things to tend to. Under stress humans crave super palatable foods, survival tells us to go for high calories foods so we can keep on living. Those are okay options in small quantities but mismanaging those items over long periods of time leads to problems. Resist the urge to lean too far into those cravings and make sure to care for your body by eating well.

Activity: Movement through exercise and play. Moving our bodies is essential to our wellbeing! Some days a 5k or a 20 min AMRAP is what we need and others it’s to slow down and try some peaceful YOGA. But Movement is ALWAYS a good idea. Our at-home WODS are not random, they’re designed with CFSTC in mind! Keep after them, set your intentions by signing up for class and keep that date with yourself!

Sleep: Rest is so important! As athletes we know it’s super important for recovery, but it’s equally important for stress management and your immune system. If you don’t sleep enough at night, your body boosts its levels of stress hormones. Brain chemicals connected with deep sleep are the same ones that tell the body to stop the production of stress hormones. As a result, when you don’t sleep well, your body keeps pumping out those hormones. The next day, you feel more stressed, the following night you find it harder to fall asleep, and so on… Ick.

Mental Breaks: Taking some time to recharge mentally. This can be hard to do when you’re stuck in one place. Here are a few ideas: Workout alone. We LOVE to see you working out with your family in your garage, but maybe if you’re around them all the time, working out alone would be recharging. Take a long bath, a walk, go for a drive, find a guided meditation that works for you. OR FLOAT! Coach Sarah owns Serenity Now Float Spa and the services she offers there are perfectly designed to make sure they have a mental break. Social distancing is already practiced there and it’s squeaky clean.

Connect: Stay connected! Introvert or extrovert, it’s hard when the number of people you see face to face has been drastically reduced. Luckily in 2020, there are so many options to help you stay connected. Social media is obvious but we’re also loving the apps: Zoom, and Marco Polo. We’ve heard members are hosting Facetime Happy Hours! Your coaches are also making extra efforts to reach out to you regularly! Reply! Talk to us about your bright spots and what maybe is not going so well. Ask for help if you need scales or modifications!

This list might not stack the same for all of us. BUT we do know for sure that eating well and moving often make all the difference in how we feel and function.

Also, those are the things we coach, that’s OUR expertise, so if you need help laying those first two foundational pieces.

CALL NOW! E-MAIL NOW! Reach out to a coach.

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Covid-19 and CrossFit St. Charles

So Far the CoVid-19 effect on StCharles county has been significantly less than in other parts of the country. As of last night, there is one case of confirmed CoVid-19 in St. Louis County and no cases in the City of St. Louis and StCharles County. While this is good news it does not mean we should not take this threat very seriously. In order to diminish the risk to communities, local large businesses, schools and social events are reducing time spent in large groups.  

Running a gym during this time presents a whole host of challenges, from safety to fear. Not gonna lie, it’s really stressful. That said, we have a really incredible community that we are committed to keeping as healthy as possible.


Our Plan:

It starts with you

  • First and foremost, educate yourself. 

  • Regular and Social media has a lot of information, much of which is wrong. Go straight to the reputable sources. Above are links to the St. Louis and StCharles county sites on Covid-19. Below are the links to the

  •  CDC and Missouri  Dept. of Health

  • There is a wealth of solid information at all these sites. If you hear information that concerns you, please fact check with these sites. 

  • Review your risk factors. Some members of our greater population are at higher risk than others. Follow this link to determine if you should take extra precautions 

  • Read these best practices


AT The Gym:

  • If you are sick. Stay home. Err on the side of caution. The symptoms of COVID-19 in their early stages can appear to be allergies or a cold. The symptoms tend to worsen with time. If in doubt, stay home. 

  • We have antibacterial gym wipes and will put out more so that they are convenient to you all for wiping down your equipment after each class. Please be a little OCD about this. 

  • Our bathroom soap is antibacterial too, use it! Keep your hands clean! 

  • We have provided hand sanitizer in the bathrooms and at the front desk. Use them but understand that it does not take the place of good handwashing. 

  • When exiting the bathrooms, grab the door handle with the paper towel you just used to dry your hands. Door knobs/handles are germie.

  • We have provided tissues in each of the bathrooms. Discard them after each use. Resist the urge to drop them on the gym floor. Also, do not drop tape from your hands on the gym floor. That just gross anyway. 

  • Cough into a tissue or your elbow. 

  • Greet folks with an elbow bump instead of a handshake or a bear hug.


These guidelines may seem extreme in the moment but if we are diligent in our considerations for ourselves and each other then we can live our lives without fear.
Our goal is to keep our doors open to serve our awesome CFSTC community.
As the situation unfolds we will adjust accordingly. 

Thank you all for your amazing efforts!


Kim and all the Staff





New gym, same us.

We are so excited for this new chapter!


YOGA for your winter blues!

Winter is feeling LONG.
We know it can be hard to stay upbeat and peaceful when the sun isn’t shining.
🌨️ ☹️ 🌨
Sometimes coming in to do a WOD gives you a burst of energy you need, but what can be doubly effective if you struggle to keep your energy up and your mood positive in the winter:
 It lifts your mind and body!
While we know how great yoga makes the body feel, it also teaches you about the workings of your mind and feelings. In particular, you learn how to handle dark feelings that might otherwise overwhelm you. The kind that rise up when the days are long and cloudy.
Learning to witness your feelings without getting wrapped up in negativity is a big part of yoga!
Come in! Take Yoga with Meghan at 9:15 and see how much better your mind and your body can feel!
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Challenge yourself! You can do Festivus Games! Thousands of everyday athletes will compete on April 18th, 2020 at more than 150 locations in four countries! Novice, Intermediate & Masters 45+ Only – No pure Rx, No Fire Breathers!


WHAT: Novice, Intermediate & Masters 45+ Individuals


WHEN: April 18th / FREE Shirt Deadline 03/22/2020⠀





JOIN OUR COMMUNITY: A Festivus Games competition is built a

⠀⠀⠀round good people looking to be challenged. With your boxmates, you will sweat, laugh, cheer and compete. No athlete, whether six months in or brand new, will need to scale any of the events. Festivus Games is about capacity more than a high degree of skill. Everyone can row…just how fast? Everyone can deadlift…just how much? Thousands of athletes will compete worldwide, all on the same day, in this amazing one-day event.

Tag, share, promposal invite! Just make sure you don’t miss out!

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If you’re part of the morning crew than, no doubt, you know Mary.
Actually, at some point, you’ve probably stood back in awe of Mary.


Mary has been consistent and relentless toward improving as an athlete. And her results are obvious!

Part of what has given Mary such amazing results is her dedication to a combination of:
Personal Training  Group Classes.
Here’s what our girl Mary has to say about it:

“I have been personal training once a week for the past three years. For me, it goes hand in hand with my classwork. Personal Training allows me the extra time to work on very specific movements, that have transcended across the board, to achieving that bigger goal. In the process, it has been eye-opening to see and feel how other muscles have gotten stronger just by focusing on doing the movement correctly, and as Kim will say: with intention”.

Sometimes we can get away from doing movements with intention.

When we do that, we get hurt.
Or, we struggle and struggle to reach our goals.

If you’ve got:

•Some minor reoccurring aches or muscle pulls.
•A tendency to go hard and forget the basics.
•A clear goal that you need a road map to help get to.


And it doesn’t have to be one or the other, one-on-one training coupled with group classes is a magic combo.

DM us to book an appointment and discuss one-on-one!

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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.

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

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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: