Workout of the Day

Friday, September 23, 2016


It’s Friday!!  and here’s Friday’s CrossFit Conditioning Class:  CC Friday!

CrossFit Classes:

Hero WOD: “Blake”


U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

4 Rounds for Time:

100-ft. overhead walking lunge (45/35)
30 box jumps (24/20)
20 wall-ball shots (20/14)
10 handstand push-ups

Thursday’s WODboard – Lurong Complex Test: Great job by all!  Many of you really challenged yourselves in this complex!


Thursday, September 22, 2016

screen-shot-2016-09-21-at-9-11-11-pmHow’s your challenge going?  Have you been inputting your meals and your goals?  Have you been trying out the new recipes?  If you’re on Facebook, join the STCF Paleo page for more ideas (especially from Denis!) and share yours with others!

Mobility classes are on a hiatus until Tuesday, October 11.  Sorry for any inconvenience this may cause. 

CrossFit Classes:

Lurong Living Championship WORKOUT:

The workout is an 8 Minute AMRAP. It starts with the athlete standing next to a preloaded barbell.

At 3,2,1 Go the athlete begins by performing 5 deadlifts. After completing the 5th deadlift the athlete can return to the hang position and begin their 4 hang cleans without returning the bar to the floor and bringing the bar back to the hang. For the 4th hang clean the athlete must stand completely with the bar in the front rack position before moving on to their 3 front squats. The 3rd front squat can transition into the 1st of 2 shoulder to overheads. The athlete finishes the round with 1 ground to overhead, before continuing on to the next round starting at 5 deadlifts.

(see photo below for rounds and reps)

Wednesday’s WODboard:

Wednesday, September 21, 2016


We are in need of donations for our raffle and fundraiser, Barbells for Boobs, slated for Saturday, October 15.  If you would like to donate something, please let either Tom, Weldon, or Daunelle know as soon as possible.  Thanks!

For Wednesday’s CrossFit Conditioning Class, click HERE!

CrossFit Classes:

The WOD: “Nicole”

20 min AMRAP
Max reps pull-ups
400 meter run

Keep track of how many pull-ups performed each round.

To scale either do ring rows, banded pull-ups, or a combination of each. You should shoot for 8-15 each round.



Tuesday, September 20, 2016


Mark your calendars:  Our second annual Barbells for Boobs fundraising event is slated for Saturday, October 15 from 9:00am to noon.  If you missed last year’s event, make sure you make it to this year’s! You can help Team STCF reach its fundraising goal by going to and donating.   You can also join the team and start fundraising with Team STCF.  We will also be donating our sales from our #FittoFight tanks and t-shirts to Metastatic Breast Cancer Research.

Mobility classes will be on a hiatus until Tuesday, October 11.  We are sorry for any inconvience this may cause.  However, you are welcome to come in during any of our Open Gyms and work on your mobility. 

CrossFit Classes:

The Lift: Back Squat 5-5-5-5-5
Every 3 minutes perform 5 back squats. Increase weight each round if possible.

The WOD:
For Time:
100 burpees

Monday’s WODboard:  Grace then Isabel


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