Workout of the Day

Lifting Friday, November 6, 2015

Photo Oct 07, 14 11 35 (1)

STCF Christmas Party is Slated for Friday, December 4th!
Details will be revealed next week!

Come lift with us at the Lifting Class every Friday at 6pm!

The Olympic Lifting Clinic with Tara is this Saturday from 10:00 to noon! $15 per person…

CrossFit Classes:

Two 15-12-9’s

15-12-9 reps of
Thruster (115/85)
Chest to Bar Pull-Ups

Rest 5 min

15-12-9 reps of
Burpee Box Jump (24/20″)
Squat Clean (115/85)

*Score is total time including 5 min rest.

Thursday's Rowing WODboard

Thursday’s Rowing WODboard

Mobility Thursday, November 5, 2015

Photo Apr 14, 05 30 28

CrossFit Classes:

Let’s Row!

Row 1500 meters
Rest 7 min
Row 1000 meters
Rest 5 min
Row 500 meters

Photo Oct 15, 20 52 50Lifting Clinic this Saturday, November 7 from 10:00 to noon!
$15 per person / 20 people maximum
Sign-ups at the gym.
Sorry but No Open Gym on Saturday!

PS New Goals are waiting for you to claim them!

Wednesday's WODboard!

Wednesday’s WODboard!


Wednesday, November 4, 2015

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The STCF CHRISTMAS PARTY will be held on Friday, December 4th!  More details to come soon…This is one party you will NOT want to miss!

CrossFit Classes:

The Lift: Overhead Squat 3-3-3-3-3

12 min AMRAP of:

7 ground-to-overhead (115/85#)
7 bar-facing burpees
7 chest-to-bar pull-ups

Tuesday's WODboard!

Tuesday’s WODboard!

Mobility Tuesday, November 3, 2015


It’s a new month!
We have a new CrossFitter of the Month:  Sue Gochis AND and new Core Challenge!!
Click on the active links above to see both!

and don’t forget about Mobility – this Tuesday and Thursday at noon and 5pm!

CrossFit Classes:

The WOD:

3 Rounds for time of:
21 Calories Air Assault Bike
15 Box Jumps (36″/30″)
9 Power Cleans 155/105
6 Bar Muscle-ups
3 Rope Climbs

Monday's WODboard! Bobby hearts Katie!

Monday’s WODboard! Bobby hearts Katie!

Squat Monday, November 2, 2015

photo3(45)It’s a NEW MONTH! Check out this month’s CrossFitter of the Month: Sue Gochis! Also, here is this month’s new Core Challenge… There are new goals, new PRs, and new challenges for yourself! Make sure to write them down on the whiteboard sometime this week… It’s incredible to watch you all improve and surprise yourselves with your abilities! Did you see Myla’s deadlift PR videos on Friday? Incredible!!

Speaking of lifts, we have a very special Lifting Clinic this coming Saturday with our very own “Lifting Goddess” (she is going to hate me for using this term – but it’s true!), Tara Chiarpotti! Please sign up at the gym for this informative clinic by Wednesday! STCF members only, unless you have Olympic Lifting experience.

SAVE THE DATE: the much-anticipated CrossFit Christmas Party will be held on Friday, December 4th! More details to come!!!

The STCF Christmas Party is slated for Friday, December 4th!

The STCF Christmas Party is slated for Friday, December 4th!

CrossFit Classes:

The Lift: Tempo Front Squat 5-5-5-5-5
*This means 2 second descent, 2 second pause in bottom, explode on way up, 2 seconds between repetitions.

For Time:
60 wallballs (14/10#)

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