Athlete of the Month
Kim Wilkes
February 5, 2024
Robin Raines Tell us a little bit about yourself I am newly married. My wife, Veronica and I have 5 kids (4 are mine, 1
Here is what we found…
Robin Raines Tell us a little bit about yourself I am newly married. My wife, Veronica and I have 5 kids (4 are mine, 1
Meet Hannah our December Athlete of the Month!
CFL1 Certification Course March 2008 This was it. lI’d been on the CFHQ website for about two years making guinea pigs out of my friends
Trust us. We understand busy schedules. In fact, many of the members we have here at CrossFit St. Charles initially joined because they needed a
Strength After properly warming up take 10 minutes to find your Overhead Squat 2RM WOD 5 Rounds for time 10 HSPU 5 Deadlifts (275/185) Intermediate
Skill Bear Complex 1 Deadlift 1 Hang Power Clean 1 Shoulder to overhead 1 Back Squat 1 Push Press WOD 7 Rounds not for time
Bullet Proof Shoulders Strength Press 5,5,5,3,3,1 70%,77%,85%,93%.101% Then Max Reps at 93% WOD 12 Min AMRAP 8 T2B 4 Thrusters 12 Barbell Lunges (95/65)
Back in the day when Crossfit was just getting its legs, I knew almost every Crossfitter in St. Louis by name. I also had “website
Bullet Proof Shoulders FOR QUALITY With a partner 3 attempts at each movement for max reps. Rest while partner works Hand stand shoulder taps Dip
