Workout of the Day

Tuesday, October 17th,2017

amrap

WOD- 20 min AMRAP of:

1 rope climb

2 bar muscle-ups

3 power snatch (135/95)

4 strict handstand push-ups

5 burpee box jump overs

THERE WILL NOT BE ANY MOBILITY CLASSES TODAY OR THURSDAY OF THIS WEEK. SORRY FOR ANY INCONVENIENCE.

Monday’s WOD board

Monday, October 16,2017

WOD- Back squats 5-5-5

Then:

7 min AMRAP OF

30 Back squats (155/105)

Then as many bar facing burpees until time runs out.

Score is number of burpees completed.

CrossFit conditioning class-

1 mile bike, then:

2 rounds

25 kb

10 box jumps

25 kb walking lunges

10 box jumps

25 kb goblet squats

10 box jumps

25 kb reverse lunges

10 box jumps

25 kb

Then:

1000m Row

****Mobility Classes will be cancelled Tuesday Oct. 17th and Thursday Oct. 19th. Sorry for any inconvenience.

Sunday, October 15, 2017

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Every Sunday is Share the Kool-Aid Sunday, where South Tahoe locals get to try any CrossFit class for FREE!*

*Visiting CrossFitters must still pay a drop-in fee.

Sunday’s Schedule of Classes:

8:00-11:00 Open Gym

8:30-9:30 CrossFit Class

10:00-11:00 CrossFit Class\

Saturday’s WOD board

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Saturday, October 14,2017

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WOD- For Time

10 Shoulder press (115/85)

15 Overhead squat (115/85)

20 Push presses (115/85)

25 Front squats (115/85)

30 Push jerks (115/85)

35 Back squats (115/85)

Friday’s WOD board 

Friday, October 13,2017

WOD – ” Nate “

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell swings (70/53)

Conditioning class-

30 min emom

1- 14 kbs

2- 14 knee raise

3- 12 wallballs

4- 14 dumbbell snatch.

Thursday’s WOD board