This Monday is Memorial Day with Murph at 9 am.  It is our ONLY class of the day.  You can still sign-up at 

or donate (or just come workout) at the gym.

 What could be a better way to celebrate the holiday than by doing a WOD for a worthy cause!

7:30 Intermediate Early Bird Class-

    Liz is in again for Del

8:30 CrossFit Class

WOD- For time: 

800 meter run

40 Dead-lifts 135/95 lbs

30 Dead-lifts 135/95 lbs


20 Dead-lifts 135/95 lbs


800 meter run

9:30 Class getting the CrossFit Tester WOD done.

Friday’s results and a couple shots of the 5 pm class

Hey everyone . . .

We HAD 13 Lacrosse balls, now we have none.  If one of these little devils stowed away in your gym bag, make him come home.  We need them for that oh so painful, but beneficial muscle rolling!
Along those lines, please check the coat rack and the ‘bucket’ in the gym for shoes, shirts, jackets, etc that might be yours and take ’em with ya.  


Friday- Seem familiar??

CrossFit Class

WOD- CrossFit Tester

10 rounds for time:
4 burpees
6 kettle-bell  swings 70/53
8 wall-balls 20/14lb to 10 ft line

Intermediate Class

Lift/Skill- Deadlifts

WOD- 4 Rounds for time of:

10 dead-lifts

15 wall-balls

400 meter run

Evening Intermediate Class scores below

Thursday- Hope

Please get signed-up for Memorial Day with Murph!

CrossFit Class

WOD- Hope

Three rounds of:
75 pound Power snatch
Box jump, 24″ box
75 pound Thruster
Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

Evening Intermediate Class

WOD- 5 rounds for time of:

 200 meter run

25 squats

25 lunges

Here are the results for Wednesday.  Some great work and effort were done as is expected.  Monika really got it going on this one. Nice work.

south tahoe crossfit












south tahoe crossfit













south tahoe crossfit

Wednesday-Back squats/ 3 minute AMRAPS

Memorial Day with Murph is this coming Monday at 9 am!

CrossFit Class

Lift- 20 Rep Back squats

WOD- 4 rounds for total reps of:

3 minute AMRAP,

30 OHS @ 65/45#

30 Double-Unders

Rest 2 minutes after each round.

Intermediate Class


WOD- 12 Minute AMRAP of:

10 Snatches

10 Pullups

10 Jumping squats

Results from Jackie below.   Congrats to Kyla who did her first Rx WOD!

Evening Intermediate class results

Keep Sunday, June 3rd open to attend our THIRD annual South Tahoe CrossFit BIRTHDAY party!  

We’ll do a special B-day WOD at 9:30, then begin festivities around noon.  STCF will provide chicken, hot-dogs and burgers, as well as mineral and regular H2O.  You bring a side dish and whatever other beverages you want!  There’ll be Dodge-ball and  other fun stuff.  Don’t miss it!

NOTE:  We will have the next Share the Pain weekend on May 31st, June 1st and June 2nd

(this is a little early, but it’ll alleviate conflicts with Fittest of the Sierras) 

Tuesday-4 position power cleans/Jackie

CrossFit Class

Lift- Take 15 min to work on 4 position clean (hang, above knee, below knee, ground) only adding weight when all 4 reps are performed with excellent technique.


1000 meter row
50 thrusters (45/35)
30 pull ups

Evening Intermediate Class

WOD- 15 minute AMRAP of:

15 kettlebells

15 burpees

Monday’s 10 rounds WOD results below.  A slice of heaven was it?

Intermediate Class results