WOD- For Time. 21-15-9 of

 Bent over Bar-bell Rows 115/85 lbs

Push Presses 115/85 lbs

Box Jumps 24/20 “

400 Meter Run/500 Meter Row after you complete all the 21′s, 15′s and 9′s*

*3 runs/rows total

Some shots from Monday’s Climbing Annie

14 members got the Intermediate Class done on Monday.  Check it out!

 

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Regular CrossFit Class

Lift- Overhead Squats

Warm up and then take 3 tries at your max 20 rep overhead squat.

WOD- Climbing Annie, for time:

50 double unders

50 sit ups

5 rope ascents

40 double unders

40 sit ups

4 rope ascents

30 double unders

30 sit ups

3 rope ascents

20 double unders

20 situps

2 rope ascents

10 double unders

10 sit ups

1 rope ascent

Intermediate Class

Lift/Skill- Sumo Deadlift high pulls

WOD- For time:

Row 750 meters, then

3 rounds of-

10 SDHP’s

15 Burpees

20 Squats, then

Row 750 meters

Weldon and Dylan talking CrossFit on LTTV!

The most interesting man alive speaks . . .

Of course he does so with perfect form!

 

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Remember that our 4 pm class Starts on Monday, 1/30/12 and that we have Intermediate classes every evening Monday-Thursday at 6 pm!  We have copies of the revised schedule in the office as well as on the left-hand side of our main page!

We’ve created (thanks to Monique for both!) a high quality CrossFit Kids flyer!

Pick a few up and hand them out to friends or at your kid’s school.  Thanks!

9:30 Open Gym/free Class

Says it all.  Be here!!

Results from Saturday’s Intermediate Class and Regular CrossFit class

 

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Our new schedule of classes.

Note the 4 pm CrossFit class and the 6 pm intermediate class.

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!

 

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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.

 

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