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!
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
2 rope ascents
10 double unders
10 sit ups
1 rope ascent
Lift/Skill- Sumo Deadlift high pulls
WOD- For time:
Row 750 meters, then
3 rounds of-
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!
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
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:
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!
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!
Team Kelly- 5 Rounds for time
40 partner wall balls
40 alternating box jumps
400 meter run
Lift/Skill- Push press
WOD- 15 Minute AMRAP
10 Push press
15 Kettle-bell swings
So how was Grindy for you all? Check out the scores below.
Excellent work by the Thursday’s Intermediate Class. Here are their performances.