Blog

BLOG

OSCARS TRAINING ARTICLES

ATHLETE OF THE MONTH

MEG'S SUCCESS STORY

temp-post-image

WOD
Partner Workout
15min AMRAP of
50 DL
50 BP
25 GHD Sit-ups
*1 partner working on reps while the other partner rows/bikes 15cal and then switches
Rx
225/148
185/123
Int
185/123
135/93
V-ups
Scaled
135/93 or lower
95/63 or lower
Sit-ups

Read more

temp-post-image

WOD
"Hollywood"
Run 2 km
22 wall ball shots
22 muscle-ups
22 wall ball shots
22 power cleans
22 wall ball shots
Run 2 km
Rx
30/20
185/123
Int
1Mile run
20/14
135/93
Scaled
.5mile run/row
14/10 or lower
75/53 or lower

Read more

temp-post-image

Strength
Pause BS
-5x5
-E2.5M
-2sec pause at bottom
-Start @ 60% and increase
WOD
40-30-20-10
DB Snatches
DU
ft HS-walk
Rx
50/35
Int
40/30
½ DU
½ Distance
Scaled
30/20 or lower
X2 Singles
HS-walk around box 4-3-2-1

Read more

temp-post-image

Strength
8min AMQRAP
8 Strict pull-ups
20 Banded good mornings
20 Banded tricep extensions
WOD
EMOM for 16min
1-arm DB OH Lunges x16
Ring row x12
Evil wheel x10
Box jumps x8
Rx
50/35
30/24”
Int
40/30
24/20”
Scaled
30/20 or lower
20/16” or lower

Read more

temp-post-image

Are you ready to crush your first ever 5K? Maybe sign up for a tough mudder? Been dreaming of completing a triathlon, half marathon, or even a full marathon? Maybe you are just sick of feeling out of breath and low on energy. This program will help you improve your endurance and running technique for a more enjoyable running experience and higher level of fitness.

“Runner’s High” is TNT’s endurance program. This is an 4 week long endurance program designed for you to improve your endurance and running technique. This running program will be tailored to your level to find a challenging pace and distance. This is open to all levels of runners as well as members & non-members. The workouts will not be held at the gym. The main running location will be Saint Charles West track. This will allow for very accurate distances and flat surfaces.

The class structure will include dynamic warm-ups, stability exercises, mobility for running, technique training, and targeted interval training. Improving your mechanics will make running more effortless, enjoyable, and reduce the risk of injury.

The targeted pacing intervals will give you very efficient training results. Interval training is a great way to improve your condition, running capacity, and weight loss. The goal is to help you get ready for upcoming races, improve your technique, and increase your fitness.

The program is coached and designed by CrossFit TNT’s head coach, Oscar Isacsson. Oscar has an undergraduate degree in Exercise Science and a Masters degree in Human Performance. He is also a Certified Strength and Conditioning Specialist with extensive experience in individual and group training. He holds certifications from CrossFit endurance and CrossFit Aerobic Capacity. He has also successfully finished a marathon with low mileage & higher intensity training.

Dates & Info:
Workouts are on Thursday’s at 6:30pm (July 6th, 13th, 20th, and 27th)
Main running location will be Saint Charles West Track
Starting date is July 6th
End date is July 27th
12 person limit

CFTNT member price:
4 sessions are $40
3 sessions are $35
2 sessions are $25
1 session is $15

CFTNT non-member price:
4 sessions are $50
3 sessions are $40
2 sessions are $30
1 session is $20

For non-TNT members please follow this link to sign up:
- https://clients.mindbodyonline.com/classic/ws?studioid=14217&stype=41&sTG=72

For current TNT members to sign up log-in to your mind-body account and purchase the Endurance class in the online store to reserve your spot.

If you have any questions about the program please email oscar@crossfit-tnt.com or call at 636 - 328 3701.

Read more

temp-post-image

Strength
1 C&J E:30 for 20 rounds @ 70%
*PWR clean
WOD
Partner WOD
6min AMDAP
Bike
Row
Run
1 working and 1 resting. 2min rest between stations
Rx, Int, and Scaled
n/a

Read more

temp-post-image

Strength
Pause FS
-5x5
-E2.5M
-2sec pause at bottom
-Start @ 60% and increase
WOD
2 Rounds
30/20 Cal Bike
30 Jumping Air squats
30 Wall balls
rest 4min
Rx
25/16
Int
20/14
Scaled
Air squats
16/12 or lower

Read more

temp-post-image
Skill
Death By Muscle-ups
(12min cap, athlete’s can scale with strict pull-ups or jumping bar MU)

WOD
1min of
DL
Ring Push-ups
BJ
Rest
3 Rounds
Rx
315/208
30/24”
Parallel to floor
Int
225/148
24/20”
Incline
Scaled
135/93 or lower
20/16” or lower
Incline

Read more

temp-post-image

WOD
Partner Workout
*1 person working while the other rests
1mile run
100 Squat snatches
1mile run
Rx
95/65
Int
75/53
Scaled
65/43 PWR snatches
Shorten distance if needed

Read more

temp-post-image

The clash of the classes is finally here! Today at 2pm, Elephant park in New Town. Please come out for fun games and barbecue. All classes are canceled except for Swift.

Read more

Try us for Free

Crossfit-TNT

3683 New Town Blvd,

St. Charles, MO 63301

Phone. 636-724-6464

Email. Rochelle@crossfit-tnt.com

URL. http://www.crossfit-tnt.com