Krissi gutting out the last set of pull-ups on Tuesday’s Hero WOD: Gallant.  Way to finish like a champ!

The 9:30 class celebrates finishing Gallant.

CrossFit Class

3 Rounds for Reps

Max reps of bodyweight bench

then immediately

max reps of supine ring rows

Keep track of reps for both exercises for all rounds.

Rest as needed between rounds.

Then for Time:

21-15-9 reps of:

box jumps (30/26)

hand release push-ups

Intermediate Class

WOD- *3 Individually timed rounds of:

200 meter sled push (pick a weight that challenges you!)

25 air squats

*7 minute break between each round

Here are the results of Gallant.

CrossFit Class

U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, KY, assigned to the Explosive Ordnance Disposal Mobile Unit 12, based in Joint Expeditionary Base Little Creek in Virginia Beach, VA, died on January 26, 2012, while conducting diving operations off the North Carolina coast in the Atlantic Ocean. 

He is survived by his son Ethan, brother Kyle, mother Elizabeth, and father Joseph.

Gallant-For time:

Run 1 mile with a 20 pound medicine ball
60 Burpee pull-ups
Run 800 meters with a 20 pound medicine ball
30 Burpee pull-ups
Run 400 meters with a 20 pound medicine ball
15 Burpee pull-ups

Intermediate Class

Lift-Back squats 5×5

WOD-4 rounds for time of:

12 cleans

12 push-presses

Here are the results from Monday’s WODs.

This year’s Fittest of the Sierras was the biggest and best yet!  The second day of events at the South Tahoe Middle School wowed competitors and fans alike.

Big kudos to all of our STCF athletes who competed.  When you see Aisha, April, Lynne, Monica, Tara, Denis, Jack and Justin give them a pat on the back! 

CrossFit Class

Lift-Front squats 5×5

WOD-21-18-15-12-9-6 and 3 rep rounds of:

Sumo deadlift high-pull, 75/55 lbs
Push jerk, 75/55 lbs

Intermediate Class

WOD-5 Individually timed rounds of:

250 meter row

12 burpees

STCF is close on Sunday as we get the 2nd day of this year’s Fittest of the Sierras going at the Middle School track.  Come out and watch some awesome competition and cheer on these fine competitors!  

Some shots of our athletes during Saturday’s round of competition!

We will be closed for our annual Fittest of the Sierras competition.  

Come by and check it out!

Some bonehead (Tim) washed the whiteboard and lost everyone’s score.  Sorry guys and gals, got a little too into getting the place all tidied up for the Fittest!