STCF

Friday, April 21, 2017

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Our second in a series of Free Lifting Clinics will be held on Saturday, May 6 from 9:30-11:30. We will have regularly scheduled classes that morning, but NO OPEN GYM.
You’re not going to want to miss it! This time it’s clean and jerks.
If you are interested in attending this clinic, please RSVP through WODhopper. We are offering this clinic to the first 20 STCF members to RSVP.

CrossFit Classes:

4 Rounds For Time:

100 ft overhead walking lunge (45/35 plate)

20 box jumps/step downs (24/20)

15 push-ups

10 strict pull-ups

Friday’s Conditioning Class:

1) 2 rounds:
50 cal row
25 squats
25 push ups
25 sit ups

rest 2 min

2 rounds:
50 cal bike
25 pull ups
25 box jumps
25 sit ups

rest 2 min

2 rounds:
400m run
25 wall balls
25 toes to bar
25 sit ups

Thursday’s WODboard:

 

Mobility Thursday, April 20, 2017

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It’s Mobility Thursday!  Come get stretchy with us at noon or 5pm!!  RSVP through WODhopper!

CrossFit Classes:

The Lift: Take 15 min to find max squat snatch for the day.
then:

The WOD: “Randy”

For Time:
75 power snatches (75/55)

Wednesday’s WODboard:

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Saturday, April 22, 2017

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…that’s what makes the world go ’round!

CrossFit Classes:

As many rounds as possible in 20 minutes of:

15(12) Calories on rower

15 Toes to Bar

15 Wall Balls 20#(14#)

Friday’s WODboards:


Wednesday, April 19, 2017

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CrossFit Classes:

5 Rounds for time:
600 m run
30 russian kettlebell swings (70/53)
30 sit-ups

Wednesday’s Conditioning Class:

1) 800m run
10 burpees
20 KB
15 Goblet squats
20 OH Walking lunges with plate
10 Weighted Sit ups with plate
600m run
10 burpees
20 KB
15 Goblet squats
20 OH Walking lunges with plate
10 Weighted Sit ups with plate
400m run
10 burpees
20 KB
15 Goblet squats
20 OH Walking lunges with plate
10 Weighted Sit ups with plate

Tuesday’s WODboard:

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Mobility Tuesday, April 18, 2017

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Mobility class is at noon and 5pm on Tuesdays and Thursdays!  Come join us!

CrossFit Classes:

The WOD:

4 rounds for time of:
25 ft handstand walk
20 Wall Balls (20/14)
15 Knees to Elbows
10 Shoulder to Overhead 155/105

Monday’s WODboards – including our TWO Boot Camps!: 

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