What exactly is CrossFit?

CrossFit is a core strength and conditioning program. The fitness we develop is foundational to all other athletic needs. Just as required university courses of a particular major are called the “core curriculum,” this is the stuff that everyone needs. However, we are a “core” strength and conditioning program in the literal sense, as well,  meaning the center of something. Much of our work focuses on the major functional axis of the human body, the extension and flexion, of the hips and extension, flexion, and rotation of the torso or trunk. The primacy of core strength and conditioning in this sense is supported by the simple observation that powerful hip extension alone is necessary and nearly sufficient for elite athletic performance. Running, jumping, punching and throwing all originate at the core. At CrossFit we endeavor to develop our athletes from the inside out, from core to extremity, which is by the way how good functional movements recruit muscle, from the core to the extremities.

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Will I get bulky?

Bulky?  Really?  Strong, definitely!  But strong is beautiful, and it’s the new skinny!  Take a look at this video to see what we are talking about!!

Beauty in Strength:

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Do I need to be “in shape” before I join?

We have definitely heard this question before!

NO!  Don’t NOT come to CrossFit because you believe you should be able to do pull-ups or push-ups, or have a 245lb 1 rep max back squat before joining.  These are the things you get to work toward when you walk through our doors!  We all started where you are, and we all continue to work on our best shapes and selves here!  Don’t worry!  Everything we do here can be scaled to one’s current level of fitness.  We leave our egos at the door and enjoy the camraderie and community with all the “shapes” at South Tahoe CrossFit!

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Is Elements required before joining?

All new members must complete Elements, which includes individual training of the foundational CrossFit movements. Once completed, new members may attend any classes for the rest of the current month and all of the following month. This package is a substantial savings over regular rates — there are two reasons for this: First, we are giving you a ‘deal’ to get you in the door. We know that once you discover just how potent this fitness prescription is, you’ll drink the Kool-Aid, just as we have! Secondly, we want you to commit to at least 8 weeks of CrossFit. We feel this is the bare minimum in order to begin seeing results.  We believe, and the proof comes in every day in the form of our members, that we have the most powerful fitness prescription in Tahoe, if not the world. We’re not kidding! We DON’T  promise results overnight or without abundant effort on your part. However, the results are well worth your time, money and energy.

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Is this training right for me?

Absolutely! Your needs and the Olympic athlete’s differ by degree not kind. Increased power, strength, cardiovascular and respiratory endurance, flexibility, stamina, coordination, agility, balance, and coordination are each important to the world’s best athletes and to our grandparents. The amazing truth is that the very same methods that elicit optimal response in the Olympic or professional athlete will optimize the same response in the elderly. Of course, we can’t load your grandmother with the same squatting weight that we’d assign an Olympic skier, but they both need to squat. In fact, squatting is essential to maintaining functional independence and improving fitness. Squatting is just one example of a movement that is universally valuable and essential yet rarely taught to any but the most advanced of athletes. This is a tragedy. Through painstakingly thorough coaching and incremental load assignment CrossFit has been able to teach anyone who can care for themselves to perform safely and with maximum efficacy the same movements typically utilized by professional coaches in elite and certainly exclusive environments.

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How many times a week should I train?

Generally, we recommend that our members attend 3 classes a week.  Rest days are important, and getting outside is equally important – hey, we live in Lake Tahoe!  Our more veteran members attend 5 to 6 classes a week, but still find rest days, which include skiing, mountain biking, swimming, paddle boarding, hiking, horseback riding, etc as part of their physical routine.   Results are always based on the individual’s current physical condition, motivation, and experience.  Your commitment to your health should provide the results your looking for!

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Can you really get a good workout in an hour?

CrossFit workouts are designed to be intensive and varied!  You will be burning more fat than with just cardio-type exercises.  Our WODs (Workouts of the Day) can last from as little as three minutes to Hero WODS of 45 minutes.  However, the secret to any of these workouts is the high-intensity and variance of movements required in the training.  Think of cross-training on steroids!  Your body won’t know what to do, except to get into the best general physical shape ever.

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How much does it cost?

  • PUNCH CARD: $200 for 15 visits (Effective after completion of Elements course)
  • UNLIMITED MONTHLY: $125 (May come to as many classes or class times as desired)
  • PERSONAL TRAINING: $60 per class
  • DROP-INS (For visiting CrossFitters): $20 for 1 day, $35 for 2 days, $45 for 3 days, or $65 for one week of drop-ins.
  • ELEMENTS:  $200 (This includes private sessions with a trainer plus 2 months membership).  Read about our Elements program on the 3..2..1..Go! page for further details.


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Why should I join STCF?

Here are the three main reasons to join South Tahoe CrossFit:

  1. We have lots of equipment which many people don’t have lying around at home.
  2. We have excellent coaches that provide balanced instruction, support, and feedback to our members.
  3. We have a community built on camaraderie, friendly competition, and encouragement.  These are the people you will look forward to seeing on a daily basis.  The level of respect between CrossFit athletes is indescribable.  Once you become part of the community, you will know what we mean.


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Is this a secret cult?

You have probably heard the expression, “He drank the CrossFit Kool-Aid”!  Well, it’s true.. and yes, in the Jim Jones’ context of Kool-Aid…just look at our gym at the conclusion of a workout:  bodies strewn across the floor, others crumpled in corners moaning about how bad the workout was… Why would anyone want to participate in something so challenging and painful?  We, who have been members of this cult for a while now, tend to believe that CrossFit offers something few fitness regimes can:  a sense of camaraderie and community.  We support each other, we encourage each other, and we compete with each other.  Competition is a positive word in the CrossFit world.  Don’t believe us?  Check out the amount of cult members worldwide who actively participated in the CrossFit Games this year. It’s astounding!  and seriously motivating.  Imagine what would happen to our health care system if more people opted into the cult, rather than sitting on their butts.  Ask your doctor if getting off the couch is good for you?  SO, short answer to your question?  Yes, it’s a great cult… and the secret is out!

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What about my diet?

In plain language, if you want to see better results then base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That’s about as simple as we can get. Paleo, Whole30, the Zone are all supported nutritional plans many of our members follow.  Even easier is to keep your grocery cart to the perimeter of the grocery store while avoiding the aisles. This food is perishable. The stuff with long shelf life is not real food:  it’s full of preservatives and artificial fillers. If you can’t pronounce the ingredients, you probably don’t want it in your body.  If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.

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