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South Tahoe CrossFit
Welcome to South Lake Tahoe. Utilizing the CrossFit methodology of fitness and nutrition, we strive to bring the reality of elite levels of fitness to the masses. Special forces, expecting mothers, collegiate athletes, military members, business executives, police officers, grandmothers and grandfathers, fire fighters, high school athletes, and regular folks like you and I, have all walked through our doors and have been positively impacted by our training regimen.
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Our Location:
2050 Dunlap Dr. South Lake Tahoe, CA 96150
530-541-2341
Elements is a two week long course for all new members. It begins each month on the Monday following Share the Pain.
Check Schedule for Elements times (in green)
The next Elements course begins on Monday, February 6th, 2012.
Intermediate Classes are designed for those who have graduated from Elements, but would like extra coaching and skill progression before joining regular classes. These classes are open to all members.
Check calendar fo Intermediate Class times (in yellow)
Regular CrossFit Classes
Check calendar for times. Note new class at 4 pm (in blue)
Sunday, we have 'open gym' and a FREE Introductory class @ 9:30.
Our next "Share the Pain" weekend is February 2nd, 3rd and 4th! Share the joy of CrossFit with friends, family and colleagues!
Climbing Wall
At this point the climbing wall is available during our regular class hours. If we're conducting a class, the wall is available! We are hoping to expand hours as more demand dictates.
Unlimited: Non-members- $50 monthly
Unlimited: STCF members- FREE!
Drop-in for all classes: $10
Yoga class is back on!
We have begun yoga once again. The class is every Thursday at 10:30 am. Contingent on attendence we may expand our offerings!
Calendar of Events
South Tahoe CrossFit Blog
Monday, 02.06.12: Monday- Max thruster/10 min AMRAP
Regular CrossFit Class
Lift- Take 20 minutes to find your 1 rep max thruster from the ground.
WOD- 10 minute AMRAP
15-12-9 reps of:
Thrusters 60% of your 1 rep max
Chest to bar pull-ups
AFTER you complete the above do as many burpees as possible in the remaining time. The number of burpees performed is your score!
Intermediate Class
Lift/Skill- Over Head squats
WOD-
Row 750 meters
3 Rounds of:
10 OH squats
15 Wall-balls
25 Lunges
Row 750 meters
Hey Folks, please make sure you have you dues paid up for February by the 7th in order to avoid a late charge!!
This Tuesday after the 9:30 class Monique is doing another short class on the climbing wall. She'll go over how to use the harnesses and self-belay, as well as tips on becoming a bad-ass climber!
An introduction to one of our new Day-care providers!
Hi all! My name is Chelsea Bartlett. I was born and raised in South Lake Tahoe and I'm a full-time college student. I recently joined South Tahoe CrossFit and really enjoy the workouts!
I've always had a love for kids and am looking forward to meeting your little ones! My boyfriend, Josh (who also goes to STCF) has a 4 year-old who I love very much. In addition, I also babysit for STCF moms Jamie Maltase and Taylor Burns.
I'm close to getting my bachelor's degree in children's health and my goal is to become a kindergarten teacher upon completion of my program. I then plan to get a Master's degree in children's psychology.
My schedule is open during the day, but I'm unavailable any time past 5 pm Mondays through Thursdays as I have college classes. Feel free to contact me at: 530-318-4350 for any further information or to schedule day-care. Looking forward to meeting you and your family!
Sunday, 02.05.12: Sunday-Open Gym/Free WOD
A couple of guys named Hymie and Jason stopped by the gym on Saturday.
Nice guys. . . oh yeah the one on the right won the 2008 CrossFit Games!
9:30 Open Gym/Free Class
Let's wrap up a fantastic Share the Pain weekend in style! Bring a friend and to the WOD with 'em.
The Intermediate class doing one of their five sprints during Saturday's WOD
Results for Intermediate Class
The 8:30 STP Class had 34 participants!
A post-WOD shot and results below
Saturday, 02.04.12: Saturday-STP day 3!
7:30 Early Bird/Intermediate Class
Come in early and spend some 'quality' time with Del!
8:30 Last day of February's Share the Pain weekend!
WOD- Five rounds for time (three rounds for STP) of:
400 Meter run
25 squats
25 sit-ups
Rx+: Jumping squats and Toes to bar
We have two new gals doing daycare, Chelsea and Mikaela. They are in the process of getting short bios together and their information. We should have their info for tomorrow's blog!
Friday's Share the Pain was the biggest in STCF history!
We had well over 70 people come in. Thanks to all of our AWESOME members for inviting you family, friends and colleagues to experience CrossFit!
Gettin' it done at 5:30!
Friday, 02.03.12: Friday-Day 2 of Share the Pain!
Day 26 of the 100 day Burpee Challenge!
February's Share the Pain Day 2
WOD- Death by Kettle-bells and Burpees
Every minute, on the minute complete the prescribed number of Kettle-bells and Burpees.
Example: 1 Kb, 1 burpee the 1st minute, 2 kb's 2 burpees the second and so on until you are unable to complete the entire number in the allotted minute.
Your score is you last full round plus any reps you completed in your last round.
Registration for the CrossFit Games Sectionals Open has begun!
We feel everyone should register and give it a go. This gives you a chance to gauge yourself against other CrossFitters from all around the world. We'll be doing the weekly CF Open workout as our WOD one day a week regardless!
Thursday, 02.02.12: Thursday-Share the Pain!
Welcome to February's Share the Pain weekend!
Invite a friend to try CrossFit for free!
WOD-In teams of 2 complete AMRAP in 15 minutes of:
500 M row
12 Atomic Man-makers
One partner rows while the other performs the AM, then partners switch
Mary getting some back squats done during Wednesday's CF Total WOD!
Justin's shoulder press is looking good!
Jack's deadlift, nice!
CF Total results. Kudos to Jack on all PR's and topping the board Thurday!
Come try out the climbing wall with rock climbing instructor, Monique LeMay. She's been a climbing guide for Wilderness Outings in Southern California for 17 years. Learn how to safely put on a harness, hook into the auto belay, and learn proper technique to get up the wall efficiently and safely. Climbing will strengthen your upper and lower body, increase your forearm strength for gripping bars, and increase flexibility and test your mental power. And it's fun!
Monique will have a short class this upcoming Tuesday (2/7/12) following the 9:30 am class. If you have your own harness please bring it. One more thing, LTD Sports rents climbing shoes for about $10. They makes climbing easier, but are not required.
Blog Archive
CrossFit Kids!
Check the calendar on the Left-hand side of this page for classes and times
Bring in your kids and see how CrossFit not only makes them healthier but according to research, smarter!
PALEO MEAL OF THE DAY
We have two new girls watching the litte ones. Chelsea will be available on most mornings and Mikaela will generally do evenings.
Call Chelsea 530-318-4350, or Mikaela 209-419-2619 to make reservations. You need to give the ladies as much notice in advance as possible!
FRIENDS OF SOUTH TAHOE CROSSFIT
