Blog

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Skill
PWR clean & front squats
WOD
3RFT of
15 Burpees
15 T2B
Rx
n/a
Int
Knee raises
Scaled
Sit-ups

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WOD
Festivus Practice
#1
6min AMRAP
20 cal row buy in then,
3 wall walks
6 pull-ups
2min rest
1minute max cal row

#2
:30 sec max rep DL
:90 rest
x3 (score=total lbs moved)

#3
12-10-8-6-4-2
-Plate hop burpees
-Plate OH reverse lunges
-sit ups

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Our classes have been pretty packed lately which is awesome to see. Keep up the good work! Please sign up for classes well in advance of taking your class to ensure that you will get a spot. Our 10 person limit per class is there to so that we can provide training that is efficient, safe, and personalized. Thank you for your cooperation.

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WOD
"Hortman"
45min AMRAP of
800m run
80 squats
8 muscle-ups
Int
35min AMRAP of
800m run
80 squats
16 pull-ups
16 dips
Scaled
30min AMRAP of
400m run
40 squats
16 jumping pull-ups
16 push-ups
-1min rest

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Setting attainable goals is a major part of feeling and seeing your success. This is true of not only health and fitness goals but of life in general. In relation to health and fitness, every small goal met is another step towards the "you", you want for yourself. A personal goal I set for myself is to work out 4 days a week by October as opposed to the three days a week I've currently been maintaining. Both this and last week I've met that goal. I feel like this next sentence should say "I felt empowered by meeting the goal I set and am looking forward to how meeting my other and future goals will impact my overall plans for my level of health and fitness". BUT -instead I'm going to be very blunt and let you all know that on 2 of 4 days this week I sought inspiration and motivation from a good friend and my husband because I felt none. I'll let you all know that while I feel unstoppable after completing an ever challenging WOD that my motivation prior to workouts could have been far better. Most of all I'll let you all know I may have had a pity party with myself on the way home from the gym discussing food and well…nope, just food. These are the honest thoughts of a foodie who’s trying to make better choices. Choices that are attainable in the long run; as well as, looking for ways to maintain motivation without obsessing over the numbers on the scale.


Having said all that I am thankful that I can cross another goal off my check list and in doing so maybe add another one on. I am thankful for the physical ability to workout 4 days a week and know that anything is possible when I stop letting my mind get in the way of what I know I am capable of. I am thankful that once I walk into TNT I know I'll be surrounded with coaches and peers who are a constant support.
I love that when my coaches know I can do better it often comes in a compliment sandwich. Something like "that looks pretty easy for you, why don't you add some more weight, yes, that looks good, keep it up"!

SO, on to September which will bring my first Lurong challenge and I'm sure some other small victories! Looking forward to what's to come and continuing to see more of the awesome results that I have already been seeing over these past few months!

I hope you all are finding what works for you and if you haven't already please consider giving CrossFit a try! Your first session is always free at TNT! There really is nothing like it!!!

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Skill
Farmers carry and push-ups
WOD
Partner workout
40-30-20-10
OHS
Cal row
*1 partner rowing and 1 partner squatting at the same time
Rx
75/45
Int
65/45
Scaled
45/33 or lower

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Skill
Sled push
WOD
4 Rounds of
1min push jerk
1min slam ball
1min walking lunges
1min burpees
1min rest
score=total reps

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Skill
Bench press
WOD
21 DL
400m run
15 DL
400m run
9 DL
400m run
Rx
225/155
Int
185/120
Scaled
135/95 or lower
200m run

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Skill
Squat cleans
WOD
10min AMRAP of
10 supine ring rows
40 DU
Rx
n/a
Int
ring row
20 DU & 20 SU
Scaled
ring row
5 DU attempts and 35 singles

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Skill
Back squats and front squats
WOD
3 RFT of
15 HSPU
15 T2B
15 boxjumps
Rx
24/20"
Int
1-2 abmats
knee raises
10/16"
Scaled
Pike push-ups
Sit-ups
16/10" or lower

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Crossfit-TNT

3683 New Town Blvd,

St. Charles, MO 63301

Phone. 636-724-6464

Email. Rochelle@crossfit-tnt.com