Are you getting excited for this year’s Open Team Competition? We ARE! Our three teams this year are Superheroes, America, and 80’s Rock Bands. Teams and Competition Rules will be announced on the blog this Friday, February 5th!
If you are participating in the Lurong Resolution Challenge, you have until 11:59 PM to submit your WOD #2 results: the PowerBall!
Check out this month’s CrossFitter of the Month: February CrossFitter of the Month
February’s Core Challenge will be revealed on the blog sometime Monday, as well.
The Lift: Tempo Overhead Squats 3-3-3-3-3 (3201)
Perform lift with a 3 second descent, 2 second hold at bottom, explode on ascent, and 1 second between reps.
Alternating Tabata of Pull-ups and Push-ups!
Monday’s CrossFit Conditioning Class: Click HERE!
Congratulations to Cory Hall for coming in 2nd in this weekend’s NorCal Masters Competition! He, Del, and Denis went up against some fierce competition at this pre-Open event. Nice work, gentlemen! Way to represent STCF!!!
If you’re a Lake Tahoe local, come try out a FREE class this Saturday! It’s Share the Kool-Aid week!
Good luck to Cory, Del, and Denis this weekend as they compete at the NorCal Masters!
For live streaming, click here: NorCal Masters Comp
5 Rounds for Time: (STK)
20 Jumping Squats 45/35 bar (15 squats)
15 Toes-to-Bar (knee raises)
STK Day 2
3 Rounds for Time:
600 meter row (400 meter row)
21 kettlebell swings 70/53 (26/18)
21 GHD sit-ups (Abmat sit-ups)
CrossFit Conditioning Class: CLICK HERE!
CrossFit Classes: Lurong Resolution Challenge #2 WOD
13 Min AMRAP:
Complete as many reps as possible during the following triplet:
10 Power Cleans
20 Wall Balls | Med Ball Cleans
30 Double Unders | Single Unders
Movement Details – Men / Women
10 Power Cleans at 135 lbs. / 95 lbs
20 Wall Balls- 20 lbs. / 14 lbs. ball at 10 ft. target
30 Double Unders
10 Power Cleans at 95 lbs. / 65 lbs.
20 Wall Balls- 20 lbs. / 14 lbs. ball at 9 ft. target
30 Single Unders
10 Power Cleans at 65 lbs. / 45 lbs.
20 Med Ball Cleans at 20 lbs. / 14 lbs.
30 Single Unders