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South Tahoe CrossFit
Welcome to South Lake Tahoe. Utilizing the CrossFit methodology of fitness and nutrition, we strive to bring the reality of elite levels of fitness to the masses. Special forces, expecting mothers, collegiate athletes, military members, business executives, police officers, grandmothers and grandfathers, fire fighters, high school athletes, and regular folks like you and I, have all walked through our doors and have been positively impacted by our training regimen.
Find us on Facebook!
Our Location:
2050 Dunlap Dr. South Lake Tahoe, CA 96150
530-541-2341
Elements is a two week long course for all new members. It begins each month on the Monday following Share the Pain.
Check Schedule for Elements times (in green)
The next Elements course begins on Monday, February 6th, 2012.
Intermediate Classes are designed for those who have graduated from Elements, but would like extra coaching and skill progression before joining regular classes. These classes are open to all members.
Check calendar fo Intermediate Class times (in yellow)
Regular CrossFit Classes
Check calendar for times. Note new class at 4 pm (in blue)
Sunday, we have 'open gym' and a FREE Introductory class @ 9:30.
Our next "Share the Pain" weekend is February 2nd, 3rd and 4th! Share the joy of CrossFit with friends, family and colleagues!
Climbing Wall
At this point the climbing wall is available during our regular class hours. If we're conducting a class, the wall is available! We are hoping to expand hours as more demand dictates.
Unlimited: Non-members- $50 monthly
Unlimited: STCF members- FREE!
Drop-in for all classes: $10
Yoga class is back on!
We have begun yoga once again. The class is every Thursday at 10:30 am. Contingent on attendence we may expand our offerings!
Calendar of Events
South Tahoe CrossFit Blog
Saturday, 01.28.12: Saturday- CF Tester
Our new schedule of classes.
Note the 4 pm CrossFit class and the 6 pm intermediate class.
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Monique will have a short rock-climbing class on Saturday (1/28/12) following the 8:30 WOD. If you have your own harness please bring it. One more thing, LTD Sports rents climbing shoes for about $10, and are open at 8 am. They makes climbing easier, but are not required.
7:30- Early Bird/Intermediate Class
Something fun will be in the works for you early risers!
8:30- CrossFit Class
WOD- CrossFit Tester 10 Rounds for time:
4 Burpees
6 Kettle-bell swings 70/53 lbs
8 Wall-balls 20/14 lb
Some shots from Team Kelly on Friday
Friday's Team Kelly results below!
Friday, 01.27.12: Friday- Team Kelly
Please take note!
Intermediate Classes in the evening will be EVERY night at 6 pm beginning this Monday, 1/30/12!
What's up at 4 pm?
Beginning 1/30/12 we're adding a CrossFit class every Monday through Thursday at that time, that's what!
Adding this 4 pm will enable our coaches to give good one-on-one instruction and alleviate over-crowding and equipment shortages. And, it'll enable you to get your evening WOD in earlier!
We're excited that STCF is growing and that all of YOU are fired up to be here! Come check out this earlier class!
CrossFit Class
Team Kelly- 5 Rounds for time
40 partner wall balls
40 alternating box jumps
400 meter run
Intermediate Class
Lift/Skill- Push press
WOD- 15 Minute AMRAP
10 Push press
15 Kettle-bell swings
20 squats
So how was Grindy for you all? Check out the scores below.
Excellent work by the Thursday's Intermediate Class. Here are their performances.
Thursday, 01.26.12: Thursday-Grindy
More scheduling news!
Beginning Monday, January 30th we are adding a 4 pm regular CrossFit class M-Th. This will enable our coaches to give good one-on-one instruction and alleviate over-crowding and equipment shortages. We're excited that STCF is growing and that all of YOU are fired up to be here! Come check out this earlier class!
WOD- Grindy 3 Rounds for Time.
Each round consists of:
5 rounds of Cindy:
5 Pull-ups
10 Push-ups
15 Squats, and
10 Reps of Grace:
Clean and Jerk 135/95 lbs
Wednesday's WOD was awesome, and 'sneaky' hard! We had 48 members get through it. Nice work!
Various photos from Wednesday's 4 Individually Timed Rounds. I think it may have been a little work!
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Monique at Senecaa Rocks, West Virginia
Climbing Wall news!
Come try out the climbing wall with rock climbing instructor, Monique LeMay. She's been a climbing guide for Wilderness Outings in Souther California for 15 years. Learn how to safely put on a harness, hook into the auto belay, and learn proper technique to get up the wall efficiently and safely. Climbing will strengthen your upper and lower body, increase your forearm strength for gripping bars, and increase flexibility and test your mental power. And it's fun!
Monique will have a short class next Saturday (1/28/12) following the 8:30 WOD. If you have your own harness please bring it. One more thing, LTD Sports rents climbing shoes for about $10. They makes climbing easier, but they're not required.
Wednesday, 01.25.12: Wednesday-Front squats/4 Individually timed . . .
SCHEDULING CHANGE!
(beginning Thursday 1/26/2012)
Evening Intermediate Class changed from 5 pm to 6 pm!
Due to over-crowding and equipment issues, the 6 pm time slot on
Mondays, Tuesdays Wednesdays and Thursdays
will now be exclusively for the Intermediate Class!
(Ski class is cancelled until next season!)
CrossFit Classes
Lift-Front squats:
Take 15 minutes to build to a 1 rep max front squat
WOD- 4 Individually timed rounds of:
6 front squats @ 60% of 1 rep max
8 pullups
10 burpees
250 meter row
Intermediate Class
Skill/Lift- Hang clean
WOD-
Row 1,000 meters,
then 4 rounds of:
10 Hang cleans
20 Box jumps, then
1,000 meter row
A couple of pics of the WOD from Tuesday
Awesome job to our athletes for putting out great effort and success in improving powerclean form. The mantra of mechanics and consistency before intensity is important-even more so on the more complicated lifts (such as cleans) as there is a lot to go wrong. Strength is the application of force; so you want to apply that force as efficiently as possible (mechanics). During WODs maintaining good form throughout a workout (consistency) will mean you can move heavier weight (intensity). You will get get stronger!Keep up the good work. Check out the WOD board below.
Tuesday, 01.24.12: Tuesday-Cleans , then Cleans and HSPU's
Lift- Cleans Take 15 minutes to build to a heavy 1 rep power cleans
WOD- For time, 21-15-9 of:
Power cleans 135/95 lbs
Handstand push-ups
The newest incarnation of our CrossFit Kids flyer. What do you think?
Monday's results!
Blog Archive
CrossFit Kids!
Check the calendar on the Left-hand side of this page for classes and times
Bring in your kids and see how CrossFit not only makes them healthier but according to research, smarter!
PALEO MEAL OF THE DAY
Two is better than one! We now have two wonderful daycare providers at STCF!
Call Toddie at 355-6630, or Bergie at 544-2397 to make reservations. Please try to give the ladies as much notice in advance as possible!
FRIENDS OF SOUTH TAHOE CROSSFIT
