Workout of the Day

Monday, Feb. 1st., 2016

socksAre 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.

CrossFit Classes:

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!

10277130_10101331293274670_7519050405974339207_nCongratulations to Stephanie Feeney for completing her first Spartan Race and to Nick Hunter who crushed his Super Spartan Race in Temecula, CA this past weekend!  Way to go, Steph and Nick!! 

photo1(140)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!!!

Share the Kool-Aid Day 3, January 30, 2016


If you’re a Lake Tahoe local, come try out a FREE class this Saturday!  It’s Share the Kool-Aid week! 


screen-shot-2016-01-26-at-11-13-50-amGood luck to Cory, Del, and Denis this weekend as they compete at the NorCal Masters!
For live streaming, click here: NorCal Masters Comp

CrossFit Classes:

5 Rounds for Time: (STK)

20 Jumping Squats 45/35 bar (15 squats)
15 Toes-to-Bar (knee raises)
10 Burpees

Share the Kool-Aid Friday, January 29, 2016

IMG_0157.JPGThe last week of every month is Share the Kool-Aid Week.
Share the Kool-Aid and come try out any CrossFit class for Free if you are a Tahoe local!
Today, Tomorrow, and EVERY Sunday!!

CrossFit Classes:

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!


Thursday's WODboard

Thursday’s WODboard – Lurong #2 – Power Ball!

Lurong & Mobility Thursday, January 28, 2016


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

Level III (3)
10 Power Cleans at 135 lbs. / 95 lbs
20 Wall Balls- 20 lbs. / 14 lbs. ball at 10 ft. target
30 Double Unders
Level II (2)
10 Power Cleans at 95 lbs. / 65 lbs.
20 Wall Balls- 20 lbs. / 14 lbs. ball at 9 ft. target
30 Single Unders
Level I (1)
10 Power Cleans at 65 lbs. / 45 lbs.
20 Med Ball Cleans at 20 lbs. / 14 lbs.
30 Single Unders
Wednesday's WODboard

Wednesday’s WODboard

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