CrossFit St. Charles

Competition Sundays

Competition Sundays  Time has changed to 12pm!!!  

Come get your"AS RX'd" on!

Hello and Goodbye...Again!

After being gone so very long, Michelle(Texas) and Justin(Iowa?) joined Jim, Nick, Alex and Jen for a WOD. They both are leaving us again this weekend. We hope they come back soon!

A couple that plays together....

Jen and Alex L. looking awesome in their Crossfit T's.

Invitation!

CrossFit St. Charles, Matt E. and Liberty Farms

Invites you to a Saturday Farm WOD and BBQ!

This Saturday July 12, Come on down to Sullivan around 10am. 

We'll have a Haybale WOD the barbeque afterwards.

Bring the kids and we'll have a WOD for them too!

Directions - take I-44 to the second sullivan exit, go north on Hwy 185/ Hwy H, about 10 miles..you're there.  About 60 mins from St. Peters

View Larger Map

Fourth of July Holiday Schedule

Crossfit Class:  Thursday  July 2nd   8:00am   and 7:00 pm

NO CLASS FRIDAY(July 3rd), SATURDAY(July4th), SUNDAY(July5th)     (regular schedule resumes Monday Morning)

Happy Fourth!!!!!

Jill Climbs the Rope

  

  Done!

3-2-1Go! Fun

Sean Tire OHS from Kimberly Wilkes on Vimeo.

Farewell Austin H.

Austin will be soon leaving us for bolder adventures in the Air Force. As a goodbye gift, young Nicholas created an Austin WOD. It was a nice bit a evilness that everyone initially thought was undoable. Once Nicholas decided that maybe 100 reps of everything was a bit much...the Monday 7pm team decided to tackle it

Austin WOD

2 Rds.

Partners share...

50 wAllball (18lbs)

50   Ups (pull)

60   Squats

25m Tire pull

30  rIng dips

50  kNees to Elbows

The First Heat started with Alex and 

Matt

Next was Brian and Jen L.

 

and Finally, Austin and his Dad Jim

Forging Future Fitness

Nicks Muscle Up from Kimberly Wilkes on Vimeo.

GET YOUR OARS UP OR YOU'LL CATCH A CRAB!

Since we've been rowing more lately I thought it would be nice to find out why we use the technique we use instead of just wailing away at the poor C2. The following is a video by an Olympic Rower. It is a bit long and I would suggest jumping to 2:49 to get the illustration of what we try to achieve on the C2.

BTW- What is a "Crab"? Given that I like to smack people, it sounds like a great coaching tool!

It all starts in the Feet!

This is not intended to be an ad for a specific company but...

With all the weight we've been lifting lately you all must be sick of hearing me talk about shoes!

I do have a few believers but not enough.  This video from an athletic company does a great job of illustrating the difference between running shoes and weightlifting shoes. 

You may recognize the shoes in the video, they are the ones I have. They are well priced and good for my needs. You can check them out or look elsewhere.