New shirts AND tanks are in stock!  

Lots of great colors and both STCF and Fittest of the Sierras logos to choose from.  You’re probably gonna need a few!

The noon class girls showing off their new STCF threads!

All CrossFit Classes

WOD- 3 Rounds for time of:

400 meter run

25 kettle-bell swings 53/35 lb

10 box jumps 30/26″

It’s almost here.  Our 3rd Birthday party is Sunday, June 3rd!  Bring the kids and come Bar-B-Que with us.  STCF will supply chicken, burgers and hot dogs, as well as mineral and regular H2O.  Bring your own ‘adult’ beverages and a side dish to share!  WOD is at 9:30, the festivities begin aroud noon (or whenever you get here!)

Thursday’s WOD was a fun one, results below!  Bring a friend to Friday and Saturday’s STP workouts!!

Looks like 64 people did the WOD on Thursday . . . awesome!

Our monthly Share the Pain weekend begins today!

 Bring a friend, co-worker or family member to try CrossFit for free!!  

WOD- Blackjack

20 push-ups 1 sit-up

19 push-ups 2 sit-ups

18 push-ups 3 sit-ups . . . until you finish

1 push-up 20 sit-ups

Aisha’s becoming quite the badass.  Look at her Rx time on Wednesday’s WOD!

 Here are the boards for Wednesday’s classes.  Excellent work!

Its a Party!  

This Sunday, June 3rd, STCF is celebrating our 3rd anniversary! 

Come join us for a Bar-B-Que and fun.  Sign-up on the whiteboard to bring a side-dish (or surprise us!).  We’ll provide chicken, burgers, hotdogs and water.  You bring whatever ‘fire-water’ you prefer.

Kids are welcome so bring ‘em with ya! 

CrossFit Class

Lift- 20 rep back-squat

WOD- Three rounds for time of:

50 Double-unders
40 Sit-ups
30 Medicine ball cleans, 20 pound ball
20 Pull-ups
10 Handstand push-ups

Intermediate Class

Lift/Skill- Back-squat

WOD- 21-15-9 reps for time of:

Back-squats

Burpees

Share the Pain is THIS week!  

We moved it up just a little this month.  

Invite a friend, colleague or family member to give CrossFit a try at NO charge!  

All classes Thursday-Saturday (and of course EVERY Sunday) are open to visitors.

Nice job on the Cleans and Burpees WOD.  Congrats to all of you boys and girls who did it Rx!

The girls in the Intermediate Class got 8 rounds of Rows and KB swings done in good time!

 

South Tahoe CrossFit’s 3rd annual BIRTHDAY BASH is this Sunday, June 3rd!  

We’re doing a WOD at 9:30, then getting the BBQ going shortly thereafter.  

This is a kid-friendly affair so bring the young’uns.  We’ll supply the chicken, burgers, hot-dogs and H20.  You bring a side dish and whatever beverages you choose!  

Let’s Party! 

CrossFit Class

Snatch work: take 20 min. to work on 3 position squat snatch-hang, below knee, floor.  Only go up in weight when form is solid.

WOD-

21-15-9

power cleans (115/80)

burpees

Evening Intermediate Class

WOD- 8 rounds for time of:

250 meter row

10 kettle-bell swings

We had a great turn-out to honor Murph and all of the men and women who have served and given their lives defending us.  We raised $270 today at the box, and that’s not counting those of you who went online and donated, thank-you for your generosity!!

Liz congratulating Karen upon completion of her first Murph.  Good on ya Karen!

Results from the WOD . . .

Be a hero, to a hero.  Last chance to sign-up at the website.  We’ll see you in the morning!

www.memorialdaymurph.com/index.html

9 AM- Memorial Day with Murph

WOD- For time:

1 mile run

100 pull-ups

200 push-ups

300 squats

1 mile run

You may partition the pull-ups, sit-ups and squats in any manner you like.