Share the Pain for August begins on Thursday!  

Invite someone to give CrossFit a try at no charge!

CrossFit Class

WOD-In teams of two, complete 10 rounds for time of:

10 Thrusters (115/75 lbs.)
10 Pull-Ups
400 Meter Run

Partners must alternate tasks throughout workout, with only one partner working at a time (e.g., Round 1 – Partner A does 10 thrusters, Partner B does 10 Pull-Ups, Partner A sprints 400 meters; Round 2 – Partner B does 10 thrusters, Partner A does 10 Pull-Ups, Partner B sprints 400 meters).

Intermediate Class

Lift/Skill- Dead-lift

WOD- Four round for time of:

10 dead-lifts

15 pull-ups

20 box jumps

We got a taste of the Olympics Tuesday with our snatch/clean and jerk WOD.  Shouts out to Dusty and Jason for big totals on the boys side, and Liz and Monica for the girls.  Well done everyone! Just to put it in perspective, the 105lb women’s gold medalist snatched 200lbs and Clean and Jerked 250lbs.

Evening Intermediate class results

Lots of cool stuff happening this week!

 First, we begin OPEN GYM this Tuesday, Wednesday and Thursday from 3-5 pm.  This is your chance to work on a ‘goat’, practice your Oly and strength lifts or make up a WOD.  Remember there is no trainer or formal instruction (hence the term open gym, lol)

Next, it’s August’s Share the Pain weekend!!  Invite family, friends and co-workers to experience CrossFit at no charge this Thursday, Friday and Saturday! 

We have a new pre-WOD/recovery drink, named FitAID.  It’s got all kinds of good stuff in it (we have info at the gym), tastes great and is Paleo friendly.  Try a can for only $3!!

Check out Tim and Tom talking about the big win on Lake Tahoe Television:

CrossFit Class

Lift- Olympic Total 

After warming up you have 3 attempts at your best Snatch. Then do the same for the Clean and Jerk.
Find the sum of your heaviest successful snatch and clean jerk.

WOD-3 attempts at your fastest 500 meter row.

Evening Intermediate Class

WOD- 4 rounds for time of: 

400 meter run

15 burpees

30 squats

Monday’s WOD results below

Intermediate Class results below

Lots of cool stuff happening this week!

 First, we begin OPEN GYM this Tuesday, Wednesday and Thursday from 3-5 pm.  This is your chance to work on a ‘goat’, practice your Oly and strength lifts or make up a WOD.  Remember there is no trainer or formal instruction (hence the term open gym, lol)

Next, it’s August’s Share the Pain weekend!!  Invite family, friends and co-workers to experience CrossFit at no charge this Thursday, Friday and Saturday! 

We have a new pre-WOD/recovery drink, named FitAID.  It’s got all kinds of good stuff in it (we have info at the gym), tastes great and is Paleo friendly.  Try a can for only $3!!

 CrossFit Class

Lift- Work up to a 1 rep max OHS

WOD 

21-15-9

OHS
SDHP

95/65  lbs

Intermediate Class lbs

WOD- Sprint Day

For time- 5 Individually timed rounds of:

250 meter row

thrusters

Open Gym begins next week.

 It’ll be from 3-5 pm every Tuesday, Wednesday and Thursday (unless otherwise noted).  

This is a time for you to work on your goats, Oly and strength lifting, etc.  You can make up a WOD, or do your own thing however, this is NOT an organized class with a trainer, so bear that in mind!

The crew from “Beach WOD: the sequel!”

Some folks finishing the WOD with partner carries.

Be here at 9:30 for Open Gym and invite a friend to the Free Class

A word, ok rant, about chalk!  Please:

1. DO NOT drop the chalk ball on the floor as it’s next to impossible to clean up off the rubber mats.

 2. Chalk up your hands and clap off the excess INSIDE the bucket.  

3. Clean up after yourself!  If you covered the pull-up bars, or floor in chalk clean it up!  The mop is outside the roll-up door, wet it down with the hose and mop the floor. Get a wipe from the counter and clean the pull-up bar, barbell, med ball or whatever is covered in sweaty chalk.  

We’re all in this together.  A clean gym is a happy gym (and makes for a happy Tim),  thanks.  :)

CrossFit Class

WOD- 30-25-20-15 and 10 rep rounds of:

Burpees
Box jumps, 24/20 inch box
Toes to bar

Intermediate Class

WOD- For time: 15 Round Cindy

5 pull-ups

10 push-ups

15 squats

Here are the results of Thursday’s Regular Class Workout.

Intermediate results and some action shots of the girls at work!