Class today is at 9am!!!!
May 28, 2012
May 18, 2012
Friday
Burgener Warm up and skill transfer movements
WOD
3 mins of work 1 min. rest. 3 rounds
1 Power Snatch
3 OHS
5 Snatch grip push press
April 06, 2012
Saturday
Dynamic Effort Back Squats
12 sets of 2. Bar load 60% 1RM, 20% bands + Plates
WOD
"Shotgun Start"
3 Rounds
10 Tire Flips
8 Atlas Stone "over the shoulders"
100m Sled Run
8 Log lifts
March 16, 2012
Friday
WOD
On the minute...
1 deadlift
1 power clean
1 hang squat clean
Start with 50% of your 1 rm clean and add weight with each round
February 24, 2012
December 30, 2011
December 27, 2011
October 13, 2011
Friday
***ATTENTION***
Saturday 9am Class is canceled. There will be a home Wod posted.
WOD
First:
Run 800m
Then:
3 rounds
50 squats
35 lunges
20 SDHP (75/55)
Finish with:
Run 800m
July 29, 2011
Warrior Dash Saturdays
Matturday has been officially hijacked. Saturdays from now until October 15th will be Warrior Dash Training Saturday. If you're not already signed up go here:
http://www.warriordash.com/register2011_missouri.php
Our Warrior Dash Training Saturdays will include lots of running, followed by more running, a few "obstacles" for fun and then more running. This Saturday's WOD will be:
Run 1 mile
50 sledge slams
Run 400 m
3 laps of the CFSTC jungle gym
Run 800m
If you just have to get your "barbell fix" you can throw some weight around after the WOD for the remainder of the class. In august and september we'll be gradually increasing the run distance so that by October 15 we are ready for the Dash!
May 03, 2011
CSI-Conditioning and Strength Improvement for Youth
Strong enough for Adults but made for Kids!
Do you know about our Youth program?
Crossfit St. Charles and Hurley Fitness allong with Dan Walters Present:
CSI -Condition and Strength Improvement.
Check it out!
Strength: Back Squat 5 x 5
WOD:
12 min AMRAP:
5 Pull Ups
10 Push Ups
15 Double Unders
CONTACT
- 81 JASON CT ST. CHARLES MO 63304 314.570.7715
iStudio
Youth Program
CSI is a strength and conditioning program designed for the young and their parents. Skills that are relevent to sport and everyday life are taught in a fun and supportive atmosphere.
