CrossFit St. Charles

Thursday

Wod #1
Row 2k

Rest 5 mins.

Wod #2
3 rounds
10 dead lifts (275/185)
50 double unders

Enjoy!

Best kept secret

5:30a class. Beautiful and cool!

Skill
Snatch

Strength
Push press 3,3,3,3,3

Wod
5 tire flips
100m sprint
5 rounds

Enjoy!

Tuesday

Skill
OLY

Strength
Back Squat
5,5,5

WOD
12 min. amrap
5 Pull ups
10 Sit ups
15 Kettlebell Swings 

Enjoy!

Monday class

Class today is at 9am!!!!

Memorial Day WOD

 

Memorial Day Class

9am Monday

In honor of all those who have given the ultimate sacrifice and for those who are still serving our country, we will be doing a hero WOD!  Hope to see you there!

CROSSFIT BASEBALL SATURDAY

A CFSTC Original!  Crossfit baseball.  The first of many fun Saturdays coming this summer at Crossfit St. Charles. 

Friday

WOD

50 wall balls
50 lunges
100ft bear crawl
35 wall balls
35 lunges
100ft bear crawl
20 wall balls
20 lunges
100ft bear crawl

Enjoy!

Holiday Schedule

Holiday Schedule
Saturday Regular Class at 9am with Matt
Monday 1 Class only! 9am with Jen

Have a great Holiday! 

Wednesday

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

Enjoy!

Tuesday

Strength
Clean Dead lifts
3,3,3

Skill review
American KB swings

WOD
Amrap 10 mins
4 Power Cleans
8 American Kettlebell swings
12 Push ups

Enjoy!