Workout of the Day

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Monday, July 28, 2014

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CrossFit Classes:

Lift: Back Squat 20 rep max
then for time:

50 Double Unders
50 steps – walking lunges
40 Double Unders
40 steps – walking lunges
30 Double Unders
30 steps – walking lunges
20 Double Unders
20 steps -  walking lunges
10 Double Unders
10 steps – walking lunges

Intermediate Class:

14 rep max Back Squat
then:

3 Rounds for time of:

400 meter run
40 sit-ups
40 lunges

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Sunday, July 27, 2014

This Sunday’s Schedule of 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*

* CrossFit visitors must still pay the $20 drop-in fee.

Friday, July 25, 2014

Here’s this year’s fittest 55-59 year old men from the CrossFit Games! Congratulations to STCF co-owner and coach, Del Lafountain! You made us VERY proud!

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CrossFit Classes:

Complete as many rounds as possible in 20 minutes of:

3 hang power cleans  (165/115)
6 ring dips
9 box jumps (30/26)
27 double-unders

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