Pause Back squats
5x3 (3 sec pause at
bottom), E2M, start
@ 70% and increase
each round if
50 DB Lunges @
Hang PWR Snatch
*1 shuttle run after
each set (20ft, 40ft,
45/33 or lower
Posted on 10/21/2016 at 12:00:00 AM
10 GHD sit-up
1 Rope climb
400m Sled push
40 Cal AB
40 Ring rows
40 Hip extensions
Feet on box
Feet on floor
35/20 or lower
200m Sled push @
Posted on 10/20/2016 at 12:00:00 AM
Banded bench press
12x2 @ moderate weight,
1x100 Banded triceps
100 Wallballs for time
*For each stop, drop,
fumble, no rep , or
airball do 150ft bear
20/14 to 10/9ft
16/13 to 10/9ft
12/10 or lower
80ft Bear crawl
Posted on 10/19/2016 at 12:00:00 AM
- 12x2, EMOM, 65%, Touch and go
20min AMRAP of
8 Strict Pull-ups
8 Box jumps
20/16 or lower
step-ups can be
35/25 or lower
Russian swings can
Posted on 10/18/2016 at 12:00:00 AM
*15min cap, scale with shorter distance if needed, rower or AB can be used
score=total reps from all 3 rounds
Knees to chest
30/20 or lower
16/12” or lower
Posted on 10/17/2016 at 12:00:00 AM
Yesterday, I had the privilege of competing in the Festivus Games at CrossFit St. Charles. For my partner Jenn and I, it was our first competition outside of our home box, CF-TNT. For others, it was the 2nd, 5th or 10th. Who knows? What I do know is that we all came together after hours, days and months of blood sweat and sometimes tears to get a taste of competing and it was awesome!
There were 3 different (WOD's) workouts and 1 floating workout for each team to complete. Jenn and I competed at the beginner level, novice. After reviewing the rules, instructional videos and putting in 2 practice days we were as ready as we could be. Filled with excitement and nerves it was go-time!
First up for us, the floating WOD, each completing a 250-meter row and 120 single unders with the jump rope. I'm glad we did this 1st and that we got our singles in unbroken. It acted as a good portion of warm up for us as well. The three other workouts consisted of things like a finding the maximum weight we can lift for a 3 deadlift, 1 hang power clean and 2 front squat complex, wall balls, sprints, burpees box jumps/walk ups.
Like everything CrossFit there was a series of emotions throughout the day. Excitement, determination, nervousness, defeat, exhaustion, gratefulness, awe.
It was a great way to learn about competing and spend time with so many other great athletes. So many congratulations to Laura and Ashley from CF-TNT for taking 1st place for the Women's intermediate level! Amazing!
Thank you CF-St. Charles for having us and most of all thank you to our coaches for teaching us, encouraging us and caring about us as your athletes! None of us would be where we are without your guidance!
Posted on 10/16/2016 at 08:23:00 AM
5x2 Weighted Dips
Scale with 5x8 dips/assisted
3 Rounds of
12 Banded lat pull-downs
1min Long plank
20min AMRAP of
15 Cal row
*partner completes a full round before switching
15 Assisted push-ups
Posted on 10/16/2016 at 12:00:00 AM
60 Goblet squats
50 KB Snatches
45/30 or lower
Posted on 10/15/2016 at 12:00:00 AM
Wide stance box
50 DB step-ups
45/30 to 24/20”
35/25 or lower to
120ft Bear crawl
50 Ring rows
Posted on 10/14/2016 at 12:00:00 AM
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.
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
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!
Posted on 10/13/2016 at 10:15:00 AM