Workout of the Day

Monday, January 23, 2017

Snowmageddon

We will be open…unless Snowmageddon continues…See you at the gym!

CrossFit Classes:

The Lift: Front Squats – 3 front squats every 3 minutes for 15 minutes
then:

The WOD:

7 min AMRAP
10 thrusters (95/65)
10 chest to bar pull-ups

Monday’s Conditioning Class:  

1) 4 rounds:
Row 250
15 Wallballs
5 Burpees

2) 4 rounds:
25 sit ups
10 KB
10 slashers with KB (may need to use a lighter weight)
30 sec/30sec side plank

3) 5 rounds:
20 sec…touch, jump, tough
20 sec…tuck hold
20 sec…rest

 

Share the Kool-Aid Sunday, January 22, 2017

Saturday’s Girlz Club!


This Sunday and EVERY Sunday is FREE for Lake Tahoe locals interested in CrossFit.  Come try a class out on us!

Sunday’s Schedule of Classes:

8:30-9:30 – CrossFit

10:00-11:00 – CrossFit

8:00-11:00 – Open Gym

Saturday, January 21, 2017

maxresdefault

…Get your WOD in before the snow really starts coming down!

CrossFit Classes:

The WOD:  

For time
21-15-9 reps of:
Overhead squats (95/65)
Handstand Push-ups
Burpee Pull-ups

Friday’s WODboard:

IMG_3800

Friday, January 20, 2017

images-5

CrossFit Classes:

The WOD:

3 Rounds for Time of:

12 deadlifts (155/105)
9 hang power cleans (155/105)
6 push jerks (155/105)
500 meter row

Friday’s Conditioning Class:

1) 24 min EMOM
8 Over the Bar Burpess
8 Thrusters
8 Ring Rows
6 Toes To Bar

2) 100 sit ups
every 25 reps hold 45 sec plank

Thursday’s WODboard:

1 2 3 368