Crossfit-TNT | St. Charles, MO

Todays News

TNT Dominates The Lurong Challenge…

Mark your calendars!  The next TNT Nutrition and Fitness Challenge starts MAY 11th, and is unlike any other we’ve launched in the past! Summertime is all about friends, family, vacations, beach, suntans, BBQ, and outdoor activities. Many of us have goals to be confident about the way we look in swimsuit or about being in shape enough to enjoy all kinds of summertime activities. Looking your best and getting in shape all starts with your diet. The Summertime Challenge provides what you need to prepare yourself for the best summer of your life. It provides you with the community, accountability, structure, motivation, competitive atmosphere, and education you need to make this summer the best season of your life. The Summertime Challenge allows for individuals to compete simultaneously as an individual and for their Affiliate Team. This 5 week Challenge tracks your diet, progress in achieving your summer goals, body composition, weight, key lifestyle markers, workout performance, and improvements. Whether your goal is to lose a few lbs. and look good in that swimsuit, improve your diet, or looking to bump your performance to the next level, the Summertime Challenge is built for you. We will compete INTERNATIONALLY as individuals AND as a CrossFit TNT team!  Registration opens April 13th, so get ready! Click here for more details, and ask your coach!

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Athlete of the Month – Willi Stroh

My crossfit journey began about a year and a half ago in a small make-shift gym in a local church.  My co-worker constantly talked about crossfit and kept asking me to come work out with him in his gym.  I had recently gotten back some test results that had motivated me to eat better and work out more.  So, finally I broke down and started going to his classes.  Everything was super scaled with limited instruction and equipment.  We did a lot of pull-ups and at the time I could barely get one.  I started out going 2 times a week and after a month or so increased to 4 times a week.  The more time I spent working out and reading about crossfit the more interested I became.  I started hearing more and more about local boxes and decided that if I wanted to take it to the next level I needed to join one. I joined Crossfit TNT around February 2014 and from the first foundation class I knew I was in the right place. The coaches were knowledgeable and everyone was very supportive.  Every class is a challenge and I’m in the best shape I’ve been in a really long time. Huge thanks to all of the coaches at TNT.  I appreciate all of your hard work and dedication.  Also, I could not have done this without my biggest supporter, my wife Dusty.  She puts up with my crossfit addiction!

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WOD & SKILL

SKILLStrict Pull-upsor from a squat stand and box CHIPPER WOD10 OHS15 HSPU25 box overs50 wall balls100 push presses200 DU400m row RX135/9524/2020/14 10ft45/33 INT115/85ab mat HSPU20/1616/13 10ft33/2550 DU then finish singles SCALED105/75 or lowerbox HSPU16/1014/10 9ft33/15 (50 reps)15 DU attempts then finish w/ singles Post results to comments (include scaling notes).

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REHAB SATURDAY CLASS INFORMATION

Attention TNT, Rehab/Teens class, Mobility, and Olympic Weightlifting will be held at the St. Charles High track this Saturday. Make sure to sign up so we have an accurate count of who will be there, thanks! Rehab/Teens 8:30 AMMobility 9:30AMOlympic Weightlifting 10:15AM

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WOD & SKILL

SKILL20 rep back squat BENCHMARK WODHelen3 Rounds for Time:400m run21 kbs12 pull-ups RX55/35 INT45/30 SCALED40/25 Post results to comments (include scaling notes).

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Deadlift Cycle

Hey TNT! We are starting a deadlift cycle today March 30th and it will continue until June 21st. We want everyone to be involved in this cycle and to improve on their deadlift. If you miss class the day we work on the deadlift cycle, you can do it before or after class the next time you come in to keep up. The deadlift movements will be on the whiteboard next to the WOD so you can make sure you are doing the right amount of reps/weight. If you have any questions feel free to ask a coach.

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CrossFit Gymnastics Trainer Course

Hey everyone, we are hosting a CrossFit Gymnastics Trainer Course June 13-14th. “This interactive two-day course covers basic, intermediate and advanced gymnastics movements in a lecture setting, with practical application following as participants and coaches perform all presented movements. Skills are repeated until the student has an understanding of how to learn, spot and teach all movements safely to athletes of any level. Gymnastics programming is also discussed. Course participants learn to apply gymnastics principles in training themselves and others to increase strength development, core control and spatial awareness – all of which improve CrossFit performance.” You can read more about this course and register here. Sign up today so you reserve your spot!

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