Workout of the Day

Friday, October 21, 2016


Mark Your Calendars:

STCF Turkey Throwdown and Thanksgiving Food Drive:  Saturday, November 12, 9am to 3pm @ STCF

STCF Christmas Party:  Saturday, December 17, 7pm to ? @ to be determined!

CrossFit Classes:

The Lift: Deadlifts 5-5-5-5-5
Every 3 minutes perform 5 deadlifts increasing weight each set.

The WOD:
1 minute max effort (calories) assault bike
2 minutes rest
45 seconds max effort (calories) assault air bike
90 seconds rest
30 seconds max effort (calories) assault air bike

Friday’s CrossFit Conditioning Class:

400 meter tire pull
400 meter farmer carry
200 meter tire pull
200 meter farmer carry

10 min EMOM:
7 GHD sit-ups

Mobility Thursday, October 20, 2016

turkey_strutNeed a goal?  Want to test your strength?  Maybe you want to see how your fitness has improved since joining South Tahoe CrossFit?


Come join us Saturday, November 12 from 9:00 to 3:00 for our first ever STCF Turkey Throwdown and Thanksgiving Food Drive!  This is a competition for South Tahoe CrossFit members, but the public is welcomed and encouraged to attend and cheer on these athletes! There will be three workouts: a lift, a short WOD, and a longer WOD. We will have both prescribed (RX) and scaled divisions. In lieu of a registration fee, members are asked to donate a food item (turkey, stuffing, canned food, etc.) which we will then donate to our local food pantries just in time for Thanksgiving. We ask the public to bring something to donate as well!
Sign-up now at the gym!!

Mobility Classes are at noon and 5pm.

CrossFit Classes:

The WOD: Lurong Baseline Plus Retest

This is a retest from Week 1.  It must be completed at the same level as it was performed during Week 1!  Good luck!! 


Wednesday’s “Grindy” WODboard:



Wednesday, October 19, 2016


CrossFit Classes:

The WOD:  “Grindy” 

For Time:
3 rounds of: 

5 sets of: 

5 pull-ups 

10 push-ups 

15 squats

 …Then 10 clean and jerks. 

(So you end up doing 15 rounds of Cindy and 30 clean and jerks.)

Wednesday’s Conditioning Class:

Front squats

Rest 5 minutes

Airdyne calories
Box jumps

Rest 5 minutes

Row calories

Tuesday’s WODboard:


Mobility Tuesday, October 18, 2016


Mobility Classes are Tuesdays and Thursdays at noon and 5pm.  Come get stretchy with us. 

CrossFit Classes:

The WOD:  “Filthy Fifty”

50 Box jumps (24/20)
50 Jumping pull-ups
50 Kettlebell swings (35/26)
50 Walking Lunges
50 Knees to elbows
50 Push presses (45/35)
50 Back extensions
50 Wall ball shots (20/14)
50 Burpees
50 Double unders

Monday’s WODboard:


Monday, October 17, 2016


Five heats of "Grace" during Barbells for Boobs!

Five heats of “Grace” during Barbells for Boobs!

Thanks to EVERYONE who came out and supported our second Barbells for Boobs event this past Saturday!  The weather cooperated, and we had a fantastic turnout of athletes and fans!!  Thanks also to all the businesses and individuals who helped us with our raffle, silent auction, and shirt sales!  We also thank Jodi’s family and Weldon for manning the barbecue after the WOD!  Unofficially, we raised a little over $12,000 this year during our 2nd Barbells for Boobs event!  We still have more #FittoFight shirts available if you were unable to join us on Saturday!  And, the campaigns for both Barbells for Boobs and METAvivor are still open…please donate today if you haven’t already.  Click on the following links to help us continue the fight:

Barbells for Boobs:


CrossFit Classes:

The Lift: Front Racked Reverse Lunges 12-12-12-12

The WOD:

10 min AMRAP of:
4 bar muscle-ups
8 push-press (95/65)
8 lunges
8 jumping lunges

Scale for bar muscle-ups is 8 chest to bar pull-ups and 8 ring dips.
For further scaling perform 8 banded pull-ups or ring rows and 8 box dips.

Monday’s CrossFit Conditioning will be on the board at the gym!


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