Workout of the Day

Share the Pain Sunday, February 1st, 2015

...and we have a new place to raise our bars in the box!  Come check out our new layout!!

…and we have a new place to raise our bars in the box! Come check out our new layout!!

This Sunday’s Schedule of Free* 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*

* Drop-in fees still apply to CrossFit visitors from out of town.

Please help us keep the weights on the right side of this line...We appreciate all of your help!

Please help us keep the weights on the right side of this line…

Saturday, January 31, 2015

omgpartner

CrossFit Classes:

WOD:  Partner “Cindy”

30 min AMRAP
In partners, with one person working at a time, alternate exercises of:

5 pull-ups
10 push-ups
15 squats

Partner A will complete 5 pull-ups. Then partner B will complete 10 push-ups. Next partner A will complete 15 squats. Then partner B will complete 5 pull-ups. Continue in this fashion for 30 min.

Feel free to wear a weight vest, perform strict or chest-to-bar pull-ups, ring push-ups, and/0r jumping squats.

Oh, and have fun!

Friday's WODboard

Friday’s WODboard

Friday, January 30, 2015

boxjumps

CrossFit Classes:

WOD: 15 min AMRAP of:

10 Power Snatches (95/65 lbs)
10 Hand Release Push-Ups
10 Toes To Bar
10 Box Jump Overs (24/20″)

Nancy was a beast!

Nancy was a beast!

Mobility Thursday, January 29, 2015

There’s Open Gym, Mobility, and Intermediate classes tomorrow if Nancy makes you growl!

CrossFit Classes:

WOD: Nancy!

5 Rounds for Time of:
400 meter run
15 Overhead Squats (95/65 lbs)

Intermediate Class:

The Lift: 7 min EMOM of 6 Push Presses (choose a challenging weight)
then:

WOD: 4 min AMRAP of
6 Toes to Bar OR Knees to Elbows
6 Burpees
Rest 3 min
then:

4 min amrap of:
10 Box Jumps
10 Squats

Sooo, instead of the WODboard picture, here's a clue of how popular today's WOD was!

Sooo, instead of the WODboard picture, here’s a clue of how popular today’s WOD was!

Wednesday, January 28, 2015

Master Athletes, Del Lafountain and Denis Gilbert at last weekend's Norcal Masters Competition!

STCF’s Del Lafountain and Denis Gilbert both have their eyes on the prize at last weekend’s Norcal Masters Competition! Nice job, gentlemen!

CrossFit Classes:

The Lift: 10 min EMOM of Deadlifts
3 Touch & Go Deadlifts @ 70% of 1RM
then:

WOD: 12 min AMRAP of:

10 Pull-ups
10 Box Jumps (30/26″)
10 Kettlebell Swings (70/53 lbs)

Intermediate Class:

WOD: 20 min AMRAP of:

6 Cleans
12 Wall Balls
18 Kettlebell Swings
24 Alternating Lunges
15 calories on the Air Dyne

Tuesday's WODboards

Tuesday’s WODboards

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