Blog Box News Coaches Corner Youtube Videos

Movement Tip: Rowing


Rowing gets much much easier when we can break the movement down into segmented parts. Coach Ben talks about the finish position, start position and finally the drive while rowing. Slow is smooth and smooth is fast!

Blog Box News Coaches Corner Youtube Videos

WOD Tips: 6-8-18


Tomorrows WOD calls for Front Squat and Shuttle Sprints in the gym! Check the video to know how to get the most out of tomorrow.

Blog Coaches Corner General Youtube Videos

Movement Tips: Turkish Sit Ups


Tomorrow’s workout has a movement called Turkish Sit Ups. These are best done slow and controlled, even if a workout calls for hem to be done for time. Focus on quality movement before intensity with this one!

Blog General Gym Info Youtube Videos

Tuesday evenings at CrossFit St. Charles

Articles Blog Coaches Corner Gym Info Youtube Videos

CrossOver Symmetry Demo

We do this stuff everyday, but sometimes, we forget how certain things should be done, or the intention in how we do them. CrossOver Symmetry is one of the most useful shoulder warm up and injury prevention systems available today, lets get the most out of it! Check out the video below of Coach Sarah and Coach Ben demoing!

Articles Blog Box News Coaches Corner General Nutrition Youtube Videos

Whole Life Challenge

Elisabeth talks about her first Whole Life Challenge and invites you to her team.

The Whole Life Challenge is an 8 week event of lifestyle change. The program is played as a game that you can win! You get points for eating well and taking good care of yourself.
The program comes with an App that helps you stay on track and a built in community for lasting support.
We start on May 20th and all participants are encouraged to join us at CFStC for a kick off event and workout.

Anyone can join whether you are a member or not.
Click here for more information

Registration goes up on May 5 so sign up today
Whole Life Challenge-CrossFit St. Charles

Articles Blog Coaches Corner General Youtube Videos

Trainer Tip: Wall Slides For Healthy Shoulders

Shoulder mobility not your thing? If you suffer from pain or tightness in the shoulders try this exercise on for size! Wall slides are a great mobility assessment tool. You can start to see where range of motion starts to break down to improper form.
Even though this exercise seems simple, it is difficult! Be sure to pay attention to your back, wrists, and elbows. Making sure they remain in contact with the wall throughout the entire movement. If you can reach all the way overhead or reach the start position, move within the range you can, but push it slightly.  Expect fatigue to happen within 5-10 reps as you begin incorporating these in your routine.  If the wall proves to be just too hard at the moment, this same drill can be done on the floor as less intense introduction to the movement.

Blog Gym Info Upcoming event WOD Youtube Videos

Festive Games at CrossFit St. Charles


We’re excited to share with you that we’re hosting Festivus Games, an International competition for Novice, Intermediate and Masters Athletes – no fire breathers allowed! If you’ve ever thought “I’d like to compete but I can’t do that” the Novice/Masters class is perfect for you. And if you’ve got some experience but you’re not Rx then the Intermediate class is ideal for you. On October 17th, 2015 10,000 Athletes will compete in more than 150 boxes worldwide. This is your chance to compete regardless of skill. Everyone can row…just how fast? Everyone can deadlift…just how much? The one percenters make it to ESPN. Festivus Games is for “the rest of us.” Check out this video , review the WODs /and then get registered! If you have any questions let me know.
Blog Upcoming event WOD Youtube Videos



Sign up of our Second Sunday Clinic. Rowing with Jamie. December 14 12-1:30ish. Free to members
Rowing with Jamie

Don’t look like this in the gym!

Warm up
Coaches choice
Max Effort 1000m Row
record time

Front Squat
3@40% of BS
Back Squat


JT on the Run
For Time:
21 Handstand Push-ups
21 Ring Dips
21 Push-ups
400 m Run
15 Handstand
15 Ring Dips
15 Push-ups
400 m Run
9 Handstand Push-ups
9 Ring Dips
9 Push-ups
Record total time.
Articles Blog WOD Youtube Videos



Why Mobility Matters

In a nutshell, to be able to do the things we want to do in the gym or in life in general we must be in the proper position. In order to safely move our bodies or heavy weight we must be able to create the most efficient angles and levers for our bodies. Below is a nice case study. The Overhead squat will reveal all things immobile. Notice the picture on the left. Quite a lovely squat. Torso is upright, hips below the knees, heels on the ground. Now we know that this guy can get into the proper position for the OHS. In the second photo he has to fake his immobility. He does so by pushing the knees back and changing the angle of his ankle. This in turn caused his butt to lift requiring a forward shift of his torso while leaving the weight behind him, causing an unhealthy position of his shoulders. Isn’t it obvious how tight calves can completely mess up your shoulders if you do OHS?

this picture stolen from the internet

Most athletes come into the gym with an over head squat that looks like this…

The faults we see are…ankle and probably hip immobility that is compensated by the pushing forward of the knees. I would imagine that OHS causes pain in this persons knees. Also note a lack of mobility in the shoulders being compensated by bending the elbows. His immobility is not allowing him to get in to the proper position to safely execute an overhead squat.

So what is the cause of of this horrific immobility? The Chair, The car seat, the computer, the cell phone, the high healed shoes. These are by far the most common culprits. These things (plus sugar) are the devil.

We have a commitment to mobility at CFSTC. We even have a class dedicated to it. But what we do in class, what is achieved in 5-10 minutes 2-3 times per week simply cannot combat what is being done to your body at least 8 hours a day.
You must do some homework. You must. Every little bit counts. Your coaches can tell when you do your homework. It is undeniably obvious. If you’ve never heard Kim say “You’ve been doing  your homework haven’t you?” You are missing out on something special.

So here you go, a series of videos with some not so complex movements that you can do at home. This week is the Mobility March. A little flow that hits the finer parts (mostly lower body). Next week. “How to improve your front rack position from the comfort of your own home”

Warm Up
1000m Row
coaches choice


Deadlift  5 reps @ 75%
Deadlift 5 reps @ 80%
Deadlift 5+ reps @ 85%


3 rounds for time of:
15 Hang Power Cleans, 155/115 lbs
15 Burpees

Scale HPC-135/95, 115/75, 95/55