Workout of the Day

1 2 3 211

Thursday, November 20, 2014

CrossFit Classes:

Lift:10 min EMOM of
1 hang snatch pull
1 hang squat snatch
then:

WOD: 3 Rounds for Time of
200m run
20 box jump overs
20 wall balls

Intermediate Class:

WOD: “Jackie”
1000 meter row
50 thrusters (bar only)
30 pull-ups
then:

100 sit-ups for time!

399256_720897154589345_1914307128_n

IMG_9460.JPG

IMG_9461.JPG

Wednesday, November 19, 2014

1794711_781862618492798_1629661338744557650_nCrossFit Classes:

Lift: Bench Press 10-8-6-4-2
then:

WOD: Tabata Assault Airbike

Intermediate Class:

Lift: 20 minutes to work up to a heavy hang snatch.
then:

WOD: 10 min AMRAP
15 Snatches
15 Double-unders

Clean Tuesday with "Jackie"

Clean Tuesday with “Jackie”

Clean Tuesday, November 18, 2014

1069795_628350260510702_82962554_n

CrossFit Classes:

Lift: 10 min EMOM of
1 hang clean pull
1 hang squat clean
then:

WOD: “Jackie”
1000 meter row
50 thrusters (45/35 lbs)
30 pull-ups

Intermediate Class:

WOD: For Time:
400 meter tire drag
10 power cleans
20 box jumps
300 meter tire drag
10 power cleans
20 box jumps
200 meter tire drag
10 power cleans
20 box jumps

KBS/DU 9 min AMRAP! Score was total DUs!  Nice job everyone!

KBS/DU 9 min AMRAP!
Score was total DUs! Nice job everyone!

IMG_9455.JPG

Great efforts in the Intermediate Class, too!

Monday, November 17, 2014

We are planning on continuing the delivery of fresh fruits and veggies to STCF this winter. If you are interested in joining this Community Supported Agriculture program through Rio De Parras Organics, please sign up soon. Deliveries to the gym are on Fridays. A large box/bag costs $25 or $200 for an 8 week membership. A small box/bag costs $20 or $160 for an 8 week membership. There are fruit and egg add-ons, as well. For a full list of prices, please inquire at the gym. We have the paperwork in the office for you to fill out and bring back before the next Friday delivery.

easy-workout-crossfit-
CrossFit Classes:

Lift: Back Squats 7-7-7
then:

WOD:9 min AMRAP of
100 kettlebell swings (53/35 lbs)
Max effort : Double-Unders

Score is total number of double-unders completed.

Intermediate Class:

Lift: OHS 5×5
then:

WOD: 8 min AMRAP of
200 meter row
10 kettlebell swings
10 squats

Share the Pain Sunday, November 16, 2014

Every Sunday is “Share the Pain” Sunday!

If you are a local and have been wondering what we do at South Tahoe CrossFit, come on down this Sunday and see what our community is all about!

Classes are always FREE on Sundays for locals!

Come see what we are all about.  Maybe CrossFit will get you, too!

Come see what we are all about. Maybe CrossFit will get you, too!

This Sunday’s Schedule of Classes:

8:00 – 11:00
Open Gym

8:30-9:30
Free Class for locals interested in CrossFit*

10:00-11:00
Free Class for locals interested in CrossFit*
* Drop-in fees still apply to CrossFit visitors from out of town.