Workout of the Day

Mobility Thursday, September 3, 2015

11921861_10205970813563619_834174789628448597_oJusteen Ferguson and her Summit Hunnies are hosting a Ladies Bike Night!  Check it out!!

Thursday is Mobility DAY! Come get your stretch on with us at noon or 5pm! Your body will thank you for it!

We’ve raised $485 for our Barbells for Boobs event so far. However, we have a distance still to go…AND we NEED more Team Members!! We are trying to raise $5,000 for our event on October 24!  Invite your friends and family to donate, and to cheer you on at the event.Please click on Barbells for Boobs photo below and Join the Team! It’s easy!

Screen Shot 2015-08-31 at 7.28.41 PM

photo1(85)The Xendurance order has arrived at the gym.  If you ordered something when Spencer was here, please see either Michele or Daunelle in the next day or two…

SGMJerryDPatton1_th

Sgt Major Jerry Dwayne Patton, 40, died on October 15, 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

CrossFit Classes:

Hero WOD:

Jerry

For Time:
1 mile run
2k row
1 mile run

Wednesday's WODboard

Wednesday’s WODboard

Hump Day, September 2, 2015

It’s September already! Fall is in the air and our kids (and you lucky teachers) are back in school. Days are getting shorter and colder. What could we possibly look forward to? There’s Barbells for Boobs, ski season, and an end to road construction, that’s what!  But let’s not get ahead of ourselves here. We are excited because we have a new Core Challenge and a new CrossFitter of the Month. Check out both by clicking on the links below:

September 2015 Core Challenge

September 2015 CrossFitter of the Month

happyhourCrossFit Classes:

The Lift: Deadlift 5-5-5-5-5
then:

The WOD:

For time:
21-15-9 reps of:

Sumo deadlift high-pull (115/85)
Toes-to-bar

 

Tuesday's WODboard

Tuesday’s WODboard

Mobility Tuesday, September 1st, 2015

competing

Mobility Classes are Tuesday and Thursdays at noon and 5pm! It’s good for you!

CrossFit Classes:

20 min EMOM:
Odd minutes: Strict Pull-ups (5-10 reps)
Even minutes: Deficit Push-ups 25lb plates (8-15 reps)

then:

3 minutes of max calorie Assault Air Bike

Screen Shot 2015-08-31 at 7.28.41 PM

Some of you have asked about our Barbells for Boobs event on Saturday, October 24th.  Please join our team and start raising funds for a life-saving cause!  All fundraising efforts support much needed detection services in local communities across the country. Remember that the funds raised to support Barbells for Boobs mission are vital to those who may not have the means or access to critical detection services.  Because we Crossfitters LOVE competition, we will be competing BEFORE, DURING, and AFTER our event!  Let’s see who can raise the most money for funding breast cancer screenings!

Monday's WODboard:  EMOM and Wallballs

Monday’s WODboard:
EMOM and Wallballs

EMOM Monday, August 31, 2015

...an EMOM AND Wallballs!  Special, right?

…an EMOM AND Wallballs! Special, right?

It’s ALMOST September: time for new Goals, new PRs, a new Core Challenge, and a new CrossFitter of the Month! All will be revealed on Tuesday! In the meantime, keep working on August’s goals, keep doing August’s Core Challenge, and keep telling Richie he is “da man!” (He was our August Crossfitter of the Month!) We’ll see you all in September!

…and Happy Back to School Days!

CrossFit Classes:

10 min EMOM

Odd minutes: 4 squat cleans + 1 jerk @ 75 % of 1RM
Even minutes: 1 squat clean + 4 jerks @ 75% of 1RM

Rest 5 minutes

then:

For Time:
100 wallballs (20/14) to 12′ line

Share the Kool-Aid Sunday, August 30!

cf

Every Sunday is a Share the Kool-Aid Sunday!  Bring a friend to South Tahoe CrossFit on any Sunday for FREE!

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.

 

1 2 3 269