Workout of the Day

Monday, May 4th, 2015

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Are you ready for a new monthly Core Challenge? It’s Hollow Rocks with a Twist this month. Check it out here:  May Core Challenge

  • For the first week, we need to do 2 sets of 10…

We also have a new CrossFitter of the Month, JuanCarlos Camacho. Congratulations, Juan!

Finally, if you have a business you’d like for us to promote, send us your information at info@southtahoecrossfit.com.   We’ll make sure it gets on the website. We are adding to our Member Business Network every week. 

FAT FACE_logo_cow head

  • Our newest addition, FATFACE Skincare owners Cassy Burnside and Mason Hibbard are offering a special for STCF Members:  use Coupon Code “SLTC” for free shipping, and they will hand deliver your order to the gym. 

CrossFit Classes:

The Lift: 20 rep Back Squat
(If you made your 20 reps last week, add 3-10 lbs. If you didn’t make it then adjust accordingly.)
then:

WOD: For Time:
100 ft walking lunges
21 pull-ups
21 sit-ups
100 ft walking lunges
18 pull-ups
18 sit-ups
100 ft walking lunges
15 pull-ups
15 sit-ups
100 ft walking lunges

Novice WOD:

For Time:
40 ft walking lunges
21 ring rows
21 sit-ups
40 ft walking lunges
18 ring rows
18 sit-ups
40 ft walking lunges
15 ring rows
15 sit-ups
40 ft walking lunges

Share the Pain Sunday, May 3, 2015

Share the Pain is Every Sunday!

Share the Pain is Every Sunday!

It’s May 3rd… three days into this month’s Core Challenge!  Have you seen what Michele has in store for us this month?  If not, check it out here:  May Core Challenge.  We also have a new CrossFitter of the Month, JuanCarlos Camacho.  Finally, we are adding to our Member Business Network every week.  If you have a business you’d like for us to promote, send us your information at info@southtahoecrossfit.com.   We’ll make sure it gets on the website.  Our newest addition, FATFACE Skincare is offering a special for STCF Members:  use Coupon Code “SLTC” for free shipping, and they will hand deliver it to the gym. 

CrossFit Classes:

Every Sunday, CrossFit Classes are Free to South Lake Tahoe locals interested in South Tahoe CrossFit!
Come and join our fun community of athletes in a Free WOD this Sunday.

This Sunday’s Schedule of Free* 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.

STP Day 3, Saturday, May 2, 2015

You first have to walk through the door! Come see what we are all about!   Share the Pain, Day 3

You first have to walk through the door! Come see what we are all about! Share the Pain, Day 3

CrossFit Classes:

4 Rounds for Time:
400 meter Run
25 Burpees

Novice WOD:

4 Rounds for Time:
200 meter Run
7 Burpees
18 Squats

Friday's WODboard

Friday’s WODboard

Share the Pain, Day 2 AND May Day 2015

It's Friday!  Friday!  Gotta get down on Friday!

It’s Friday! Friday! Gotta get down on Friday!

CrossFit Classes:

WOD: 15 min AMRAP of

10 Box Jumps (30/26″)
10 Toes-to-Bar
10 Deficit Push-ups
30 Double-Unders

Novice WOD: 15 min AMRAP of

10 Box Jumps (16/12″)
10 Abmat Sit-ups
10 Push-ups
90 Singles

Photo Apr 30, 16 02 18 (2)

Be safe, gentlemen! It’s been a pleasure to get to know you three!

Photo Apr 30, 16 02 19

Mason, Charley, and Trevor did the Hero WOD Hotshots 19 with the 9:30 class

 

Hotshots 19 Hero WOD Nice work, everyone!

Hotshots 19 Hero WOD
Nice work, everyone!

Share the Pain AND Mobility Thursday, April 30, 2015

Share the Pain is our monthly program where locals interested in South Tahoe CrossFit can come and try any class for free. It is always the last Thursday, Friday, and Saturday of every month. Every Sunday is ALWAYS a Share the Pain day, as well! Come on in and see what we are all about…community, camaraderie, and friendly competition…We are South Tahoe CrossFit!

The Hot Shots 19

The Hotshots 19

CrossFit Classes:

HERO WOD: Hotshots 19
This HERO WOD is in honor of nineteen members of the Granite Mountain Hotshots firefighting team who tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona. Typically, this WOD is programmed in August. However, we would like to honor Trevor Atwater, Charley Brown, and Mason Lipman, three of our STCF members who will be leaving tomorrow, May 1st for their Hotshot Battalians in Northern California and Nevada. Please help us say good-bye and wish them safe keeping as they begin their tours during this year’s fire season. We have enjoyed getting to know the three of you, and we look forward to seeing you back in the box next year! Keep up the hard work, boys!

Photo Feb 27, 13 25 58Photo Mar 13, 12 02 11Photo Dec 31, 17 30 36

 Six Rounds for Time of:

30 Squats
19 Power Cleans (135/95)
7 Strict Pull-ups
Run 400 meters

Novice/Share the Pain:

Hotshots 19 Scaled:

Six Rounds for Time of:
15 Squats
12 Power Cleans (55/35)
7 Ring Rows
Run 200 meters

Adam PR'd his Snatch and Clean and Jerk today!

Adam PR’d his Snatch and Clean and Jerk today!

Olympic Total WODboard

Olympic Total WODboard

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