WOD'S

Nov
05
How do I start?

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How to start at CrossFit TNT?

Step 1: Sit down with a coach for a free 30 minute “No Sweat Intro”.

You will schedule a day and time to come to TNT with one of our coaches and get a tour of the facility, discuss your goals and talk one on one about your unique personal fitness/injury history. At CrossFit TNT, we don’t have a cookie cutter approach to fitness because your goals and needs are different just like all our members are as well. During the “No Sweat Intro” your coach will tell a brief history about TNT and explain to you all of the program choices. This way your personal coaches can help lead you in the best direction for your fitness goals.

We have a lot of options available for you:

  • Personal training - 30 minutes or 60 minute sessions
  • CrossFit group class - 60 minutes
  • Swift Boot Camp group class - 30 minutes
  • Legends Strength and Conditioning for Seniors - 60 minutes
  • Motherhood Strong - 60 minutes
  • Olympic weight lifting - 60 minutes
  • Nutrition consultations

To ...


Aug
01
Transformation Academy - 4 Week Beginner Fitness Program starting on Sep 5th

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Transformation Academy - Fitness for Beginners

This is a 4 week program that starts on Wednesday September 5th and ends on October 1st

Click here to secure a spot!

The program is $150 and includes

  • 12x45min transformation classes
  • 4x30min Swift classes
  • Nutrition guidelines
  • Online support and nutrition assignments through a closed FB group

Workout times:

  • Monday 6am-6:45am
  • Wednesday 6am-6:45am
  • Friday 6am-6:45am

This is a great fit for you if you

  • Have never exercised before or want to get back to exercising
  • Want individual coaching attention and motivation from a small group of like-minded individuals
  • Are looking to step up your workouts and nutrition for weight loss and better fitness

What happens if I can't make a class?

  • You will see results from 2x classes per week. The more classes you do the better the results will be. All transformation academy participants are allowed to take 1x Swift class per week (30min class without barbells) to ensure that you get enough workouts completed. We have 15x swift classes each week so you’ll be able to stay on track when things get hectic.

Click here to see our Swift schedule

How challenging will this class be?

  • This is a beginner program that will slowly progress through the 4 weeks. There will be low impact movements and no heavy lifting. Focus will be on cardio, stability, and slowly incorporate resistance training along with mobility work. If you are unsure about your status please stop by the gym for a no-sweat consultation and the coaches will be able to assist you.

I’m still skeptical about this whole thing

  • Please come in to the gym, take a look at the space, and talk to us. We’ll answer any question you have. If you think this will be too easy or hard we’ll be able to direct you to another class offering.

What kind of results can I expect?

  • The more classes you take and the more you adhere to the nutrition guidelines the better your results will be. We’ve done many successful Transformation Academies and on average people will get fitter, stronger, lose weight as well as inches. 4 weeks is a fairly short time but you’ll surprise yourself on how much progress can be made.

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 one of few L3 certified coaches in the state with extensive experience in individual and group training. Read more about Oscar here -> http://www.crossfit-tnt.com/oscar-isacsson

Click here to secure a spot! Only 10 spots available


May
02
Legends Strength & Conditioning - Group Exercise Program for 65-75 year olds

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Legends Strength & Conditioning

We are very pleased with the fitness improvements seen from our Legends class. This is tailored towards those that are 65-75 years old and want to stay in shape. Life becomes so much easier when you have the strength and endurance to handle daily tasks. We want to help give people the confidence and ability to do the activities they enjoy. Having stronger legs, better endurance, more flexibility, increased balance, will help greatly in everyday activities. This class isn’t about lifting heavy weights or bike ride super fast. This class is about helping people confidently climb stairs, walk their dogs, carry groceries, and play with their grandchildren.

  • Tailored for individuals that are 65-75 years old
  • Exercise program designed to help people confidently climb stairs, walk their dogs, carry groceries, and play with their grandchildren.
  • Monthly memberships and drop in options available
  • Workouts are on Tuesdays and Thursdays at 8am
  • Each workout is 45min long

Membership levels
  • 2x classes per week is $79 per month
  • 1x class per week is $54 per month
  • Drop in class $20
  • Punch card of 10 visits $180

Classes roll over from one week to the next. For example, if “Sally” with a 1x membership misses a week she can do 2x classes the following week.

This link is for the drop ins and 10 visit pass:

This link is for the monthly renewing memberships:

Legends strength & conditioning classes are on Tuesdays and Thursdays at 8am. The workouts are performed at 3683 New Town Blvd and will be 45min long. The program consists of low impact cardio training, stretching, and functional movements designed to increase independence. Participants will work out with people of similar age and similar ability. The workouts are tailored to this specific population and no previous workout experience is needed.

This program starts on May 8th.
Location: 3683 New Town Blvd, CrossFit TNT
Info about the coach:Head Coach Oscar has a bachelor's degree in exercise science and a masters in Human performance. He’s been with TNT for over 5 years and has great experience working with all levels of fitness.

If you want to get a tour of the gym before starting or just ask some questions please call coach Oscar at 636 - 328 3701.
Oscar@crossfit-tnt.com

Workout example:
  • Dynamic/static stretching to warm up
  • 3min of work, 1 min rest, rotate through bike, rower, and ski erg. 2 rounds.
  • Strengthening exercises, 3-4 sets of 10
    • Ring rows, squat to a box, dumbbell strict press
  • Finish the session with balance specific exercises and core strength
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Sep
04
Beginner Fitness & Weight Loss Program - 4 weeks

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Transformation Academy - Get back into shape after summer shenanigans!
- 4 Week beginner friendly program
- 4 Workouts per week (45min each)
- Weight loss specific
- Nutrition Program & Lifestyle Guidelines
- Lot’s of fun workouts coached in a small group setting

The Transformation Academy is $175 and includes 4 weeks of semi-private workouts (16 workout sessions that last 45min), 4x30min Swift classes for makeup sessions, and a nutrition program)

Dates & Times-
Registration begins: Monday, August 28th
First Workout: Monday, September 11th
Last Workout: Saturday, October 7th

Transformation Academy workout times:
Monday @ 6 pm
Wednesday @ 6 pm
Thursday @ 6 pm
Saturday @ 9:30 am

If you are ready to commit follow this link and secure your spot in the program:
https://clients.mindbodyonline.com/classic/ws?studioid=14217&stype=41&sTG=63&prodId=469

Do you need an exercise program that will help you boost your metabolism, lose stubborn pounds, get fitter, or just get back in shape after a little too much fun this summer? This program is for you.

This is the 8th edition of the Transformation Academy and it’s been a great success for many participants. Each training session is 45min long. There will be a slow and gradual warm-up. Mobility and stability work is included in each session for better longevity and resilience. We will be lifting weights such as dumbbells and medicine balls. There will not be any heavy lifting or overly technical lifts. Conditioning will be an important part of the program, however, we will not do a lot of running. Each workout will be concluded with a cool down and mobility work for optimal recovery. These workouts are designed to boost your metabolism and make you fitter. Each workout will be modified to each individual's ability.

Previous participants have been able to lose weight, improve their endurance, strengthen their core, lose inches around their waist, and increase overall fitness in only 4 weeks. That’s what the previous groups have achieved and now it’s your turn. The Transformation Academy has a limited amount of spots and they will go fast. Reserve your spot today and start the journey towards better health. We will only accept 10 participants.

Transformation Academy is a 4-week fitness & nutrition program. The goal of the program is to make you healthier and kick start a long term weight loss journey. This program is designed for beginners. No previous training experience is needed. The program consists of low impact exercises with a slow and gradual increase in intensity. This is a great fit for you if you have never worked out or have been away from the gym for a long time. There are only 10 spots available to ensure great individual attention and coaching. The exercise program is a combination of resistance training and cardio for maximum fat loss results.

The Transformation Academy is only open to non-members of TNT. The program is 4 weeks long with 4 workouts per week (45min).The more classes you take the better your results will be. Alongside the workouts, there will be nutritional guidance to help the participants lose weight and get healthier. Every participant will get continuous nutritional coaching throughout the 4 weeks. We will be doing check-ins to measure the progress.

The program is coached and designed by CrossFit TNT’s coaches, Oscar Isacsson and Bree Norvell. 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. Breanna has tons of experience coaching group classes and personal training. Both coaches have a great deal of experience coaching beginners and will be able to adapt the workouts to fit your abilities.

General info:
The workouts will be at TNT (3683 New Town Blvd, St. Charles)
The program will start on September 11th
Limited to 10 people (This program is not for current TNT members)
Nutritional education with guidelines, support, meal plan examples and much more. This program is designed for weight loss and improving health.
If a workout is missed the participants may take 1 Swift class per week to help stay on pace. Swift is a 30min beginner friendly class with 13x times to choose from.
The program includes 4 workouts a week.

This is our 8th edition of the Transformation Academy and we are very happy with the success of the clients so far. The participants that have done the best have 1 thing in common, they show up. Consistency is the biggest predictor of how well you will do at the end of the challenge. This is not going to be easy or a quick fix. It’s hard work that is doable and will give you great results.

Email or call now to ask some questions! If you are interested in seeing the gym please contact Oscar and he will give you a tour.
oscar@crossfit-tnt.com
636 - 328 3701

The Swift class is TNT’s beginner friendly class that’s 30 min long. If a Transformation Academy participant misses a class they can make it up by taking 1x Swift class per week.

The Swift class times are:
Monday 7am & 7:30pm
Tuesday 7am & 5pm
Wednesday 7am & 7:30pm
Thursday 10am & 5pm (babysitting available)
Friday 10am & 4pm
Saturday 8am & 11:30am
Sunday 8:30am

FAQ
What happens if I miss a class?
Even if you miss a few classes you'll still be able to see great results from 2-3 classes per week. With the additional Swift classes, you have plenty of options to stay on pace.

Will you have another Transformation Academy soon?
We do not have another date set we do these every few months. If you are thinking about it act now!

I’m really out of shape can I do this?
This program is designed for people who are not working out or have ever worked out. We will be able to slowly bring you back to better fitness. If you are still apprehensive please call and stop by the gym. We'll be able to walk you through what type of exercises we will be doing and together we can make sure that it's an appropriate level.

What does a class look like?
The class will be 45min long. first 10-15min will be a slow and gradual warm-up. The next 10-15min we will focus on 1-2 movements for the day this can be a lift with dumbbells, bodyweight, or conditioning such as the rower. From min 30-40 we will be doing a faster pace circuit. The final 5min will be a cooldown and stretch.

I can only make 2 classes will I still see results?
As stated above with 13x Swift classes to choose from per week you should be able to find a time to make-up a class. You will see benefit from 2 classes, however, the more classes you take the faster your progress will be. There are no required amount of classes that you have to take, however, we recommend doing 3-4 classes per week.

Is this a CrossFit class?
This is not a CrossFit class. We will be working on the fundamentals of bodyweight movements, some lighter dumbbell & medicine ball work, as well as conditioning work with bikes and rowers. There is no barbell lifting and no high-skill gymnastics movement.


Apr
18
Runner's High - 4 Week Running & Endurance Program

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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 a higher level of fitness.

“Runner’s High” is TNT’s spring endurance program. This is a 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 Fox Hill park. This will allow for short, medium, and long distance runs. Flat and measured surfaces as well as hills for specific technique work. This will ensure more variety, accurate distances, and a chance to try something new and exciting.

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.

What’s included:
-4x60min training sessions
-Access to closed facebook group used for sharing running homework
-Video analysis of running technique
-Nutrition strategies for improving endurance adaptations
-4x additional homework assignments to be completed on your own

Dates & Info:
-Workouts are on Sunday’s at 9:15 am
-Main running location will be Fox Hill Park
-Starting date is April 30th
-End date is May 21st
-20 person limit
-CFTNT Member price is $35
-Non-member price is $70

For non-TNT members please follow this link to sign up:
https://clients.mindbodyonline.com/classic/ws?studioid=14217&stype=41&sTG=70&prodId=520

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.


Jan
06
Transformation Academy is Back! - Starting on Jan 22nd

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Are you ready to make 2017 a healthy & great year? This is a great place to start if you are ready to take charge of your health.

If you want to lose weight, improve your endurance, strengthen your core, lose inches around your waist, and increase overall fitness in only 5 weeks then this program is for you. That’s what the previous groups have achieved and now it’s your turn.

The Transformation Academy has a limited amount of spots and they will go fast. Reserve your spot today and start the journey towards better health. This edition has only 10 spots available.

Transformation Academy is a 5-week fitness & nutrition program. The goal of the program is to make you healthier and kick start a long term weight loss journey. This program is designed for beginners. No previous training experience is needed. This is a great way to start your fitness journey. The program consists of low impact exercises with a slow and gradual increase in intensity. This is a great fit for you if you have never worked out or have been away from the gym for a long time. There are only 10 spots available to ensure great individual attention and coaching. The exercise program is a combination of resistance training and cardio for maximum fat loss results.

The Transformation Academy is only open to non-members of TNT. The program is 5 weeks long with 3 workouts per week (1h long). There are 4 separate training times to choose from. Alongside the workouts, there will be nutritional guidance to help the participants lose weight and get healthier. Every participant will get continuous nutritional coaching throughout the 5 weeks. Before the Transformation Academy starts, there will be a nutrition seminar and each participant will do a 1h personal training session with Oscar before it starts. There will be weekly tests/check-ins to make sure that you are getting the results that you want.

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. This is the 5th edition of the Transformation Academy and it’s been a great success.

Each training session is 60min long. There will be a slow and gradual warm-up. Mobility and stability work is included in each session for better longevity and resilience. We will be lifting weights such as dumbbells and medicine balls. There will not be any heavy lifting or overly technical lifts. Conditioning will be an important part of the program, however, we will not do a lot of running. Each workout will be concluded with a cool down and mobility work for optimal recovery. These workouts are designed to boost your metabolism and make you fitter. Each workout will be modified to each individual's ability.

  • The workouts will be at TNT (3683 New Town Blvd, St. Charles)

  • The program will start on Sunday, Jan 22nd

  • Limited to 10 people who are serious about getting healthier (This program is not for current TNT members)

  • Nutritional education with guidelines, support, meal plan examples and much more. This program is designed for weight loss and improving health.

  • Optional homework assignment will be provided in case classes are missed

  • If a workout is missed the participants may take 1 Swift class per week to help stay on pace. Swift is a 30min beginner friendly class with 9x times to choose from.

  • The program includes 3 workouts a week and the participants have 4 times to choose from.

Transformation Academy is $299 and includes 5 weeks of semi-private workouts (15 workout sessions that last 1 hour), 5x30min Swift classes, nutritional program, t-shirt, nutrition seminar, and 1h of personal training before the Transformation Academy starts.

This is our 5th edition of the Transformation Academy and we are very happy with the success of the clients so far. The participants that have done the best have 1 thing in common, they show up. Consistency is the biggest predictor of how well you will do at the end of the challenge. This is not going to be easy or a quick fix. It’s hard work that is doable and will give you great results. If you commit to the Transformation Academy then we expect you to take 3 classes per week at a minimum.

Email or call now to reserve a spot or ask some questions! If you are interested in seeing the gym please contact Oscar and he will give you a tour.

oscar@crossfit-tnt.com
636 - 328 3701

Dates & Times-

  • Registration begins: Jan 6th

  • First Workout & Nutrition Seminar: Jan 22nd

  • Last Workout: February 19th

  • No workout on Sunday, Jan 29th

  • Transformation Academy workout times:

    • Monday 6 pm (babysitting available)

    • Tuesday 5 pm (babysitting available)

    • Thursday 6 pm (babysitting available)

    • Sunday 9am

The Swift class is TNT’s beginner friendly class that’s 30 min long. If a Transformation Academy Participant misses a class they can make it up by taking 1x Swift class per week. The Swift class times are:
Monday 7:30pm
Tuesday 12pm
Wednesday 7:30pm
Thursday 8:30am & 5pm (babysitting available)
Friday 10am & 1pm
Saturday 11:30am
Sunday 8:30am
If you are ready to commit here is what you do to secure your spot in the program:
1. Go to crossfit-tnt.com
2. Click on scheduling
3. Create a new log in under "New to this site"
4. Add your billing information
5. Purchase "Transformation Academy" under services

We are excited to help you reach your goals!


Dec
03
Rehab Saturday 12/3/16

Good Luck to all the teams who are competing at the 314 Team Open Competition. Come cheer everyone on since it will be local.

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CF Open 13.4
10 min AMRAP
5 Shoulder to overhead
10 deadlifts
15 box jumps

RX
115/73
24/20

Int
95/53
20/20 step ups

Scaled
75/43
20 or lower box jumps or step ups


Nov
12
Rehab Saturday 11/12/16

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Retest of Whole Life Challenge WOD

8 min amrap of Cindy
5 pull ups
10 push ups
15 air squats
Immediately into 5 min of max weight C&J
Int
Assisted pull ups

Scaled
Jumping pull ups
Push ups on box


Oct
13
Transformation Academy - Starts on Oct 27th

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Do you want to lose weight, improve your endurance, strengthen your core, lose inches around your waist, and increase overall fitness in only 6 weeks? That’s what the previous groups have achieved and now it’s your turn. The Transformation Academy has a limited amount of spots and they will go fast. Reserve your spot today and start the journey towards better health.

Transformation Academy is a 6-week fitness & nutrition program. The goal of the program is to make you healthier and lose some serious weight. This program is designed for beginners. No previous training experience is needed. This is a great way to start your fitness journey. The program consists of low impact exercises with a slow and gradual increase in intensity. This is a great fit for you if you have never worked out or have been away from the gym for a long time. There are only 12 spots available to ensure great individual attention and coaching.


The exercise program is a combination of resistance training and cardio for maximum weight loss results. Transformation Academy is only open to non-members of TNT. The program is 6 weeks long with 3 workouts per week (1h long). There are 4 separate training times to choose from. Alongside the workouts, there will be nutritional guidance to help the participants lose weight and get healthier. Every participant will get continuous nutritional coaching throughout the 6 weeks. There will be bi-weekly tests/check-ins to make sure that you are getting the results that you want.

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. This is the 4th edition of the Transformation Academy and it’s been a great success.

Each training session is 60min long. There will be a slow and gradual warm-up. Mobility and stability work is included in each session for better longevity and resilience. We will be lifting weight such as dumbbell and medicine balls. There will not be any heavy lifting or overly technical lifts. Conditioning will be an important part of the program, however, we will not do a lot of running. Each workout will be concluded with a cool down and mobility work for optimal recovery. These workouts are designed to boost your metabolism and make you fitter.

- The workouts will be at TNT (3683 New Town Blvd, St. Charles)
- The program will start on October 27th (Thursday).
- Limited to 12 people who are serious about getting healthier (This program is not for current TNT members)
- Nutritional education with guidelines, support, meal plan examples and much more. This program is designed for weight - loss and improving health.
- Optional homework assignment will be provided in case classes are missed
- 1 Bonus session will be added to make sure that each participant can make up a missed session
- The program includes 3 workouts a week and the participants have 4 times to choose from
- Transformation Academy is $249 and includes 6 weeks of semi-private workouts (18 workout sessions that last 1 hour) with a nutritional program

Email or call now to reserve a spot or ask some questions! If you are interested in seeing the gym please contact Oscar and he will give you a tour.

oscar@crossfit-tnt.com
636 - 328 3701

Dates & Times:
Registration begins: Oct 13th - Thursday
First Workout: October 27th - Thursday
Last Workout: December 11th - Sunday
No workout on Thanksgiving November 24th
Workout times:
Monday 5:30pm
Tuesday 5pm
Thursday 6pm
Sunday 9am

If you are ready to commit here is what you do to secure your spot in the program:
1. Go to crossfit-tnt.com
2. Click on scheduling
3. Create a new log in under "New to this site"
4. Add your billing information
5. Purchase "Transformation Academy" under services

We are excited to help you reach your goals!


Sep
30
Skill & WOD 9/30/16

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Skill
Emom for 12
1 Split jerk @ 80-85%

WOD
Body-weight front squat ladder
For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed

RX
Body weight

Int
70% body weight

Scaled
50% body weight