Checkout Mario’s first Muscle-up!!!

Mario has only been a member of South Tahoe CrossFit since the end of December, but his drive and motivation is contagious!

Keep doing what you are doing, Mario!!!


1966321_10201930651964659_1818479664_oSTCF-Sponsored Athlete, Casey Lucas, took top honors this past weekend at the Rahlves’ Banzai Tour at Alpine Meadows, CA! She will be competing in the Finals next weekend at Sugar Bowl Resort. We are so proud of our athletes – in and out of the box! Way to Kill It, Casey!!





Phil Sturgeon, STCF athlete, received a bronze medal in this year’s Winter Fest Ski Race at Diamond Peak last weekend.

SONCmedals Winterfest no_year_0

Phil wanted to “thank all the CrossFit coaches that got me ready for this week’s ski races.” Congratulations, Phil! You are one special young man and we love having you a part of South Tahoe CrossFit!! So, if you see Phil, please congratulate this awesome athlete!!

Women’s Boot Camp News:

Our March Session will begin on Monday, March 3rd through Friday, March 28th.

  • Cost for the 4 weeks – $99

  • Sign up soon as classes are capped at 16 athletes.

  • Reserve your spot today!

For more information, or to reserve a spot, all Monica Rehn at 530-545-0942.

Ten days left to register for the 2014 Open… What’s your excuse for not registering yet?

Here are the Top Ten Excuses for NOT Joining the Open:

Top Ten Excuses

Due to the overwhelming turnout on Sunday mornings, STCF has added an EXTRA class!

We’ll now offer South Tahoe locals TWO chances to try CrossFit and see what all the fuss is about!! 

Starting this Sunday, February 2nd, two free classes will be offered: 

  • 8:30-9:30am*

  • 10:00-11:00am*

*Remember, these classes are for non-CrossFit affiliated athletes.  Regular drop-in rates apply to these and other classes for visiting CrossFitters.

Additionally, this Thursday-Saturday is our monthly “Share the Pain” weekend ALL CrossFit classes are free!

Including Sunday, you can come 4 days straight on us!

 Although you might want to take one of those days off!! 🙂

Photo Dec 28, 12 28 29 PM

We will still run Open Gym from 8:00 to 11:00 on Sundays for all members, as well.

*Please come early enough to finish your workout by closing time. Thanks!

Had it with your Christmas belly?

Photo Dec 27, 5 44 58 AM

Ring in the New Year with a Zone/Paleo Challenge


Why we are doing this?

It’s a great way to start the year, shed those holiday pounds, and if you are competitive to get ready for the upcoming CrossFit open.  Most importantly you will feel amazing!!


How it works.

This will be a 6 week challenge where you get to choose between following a Zone diet or a Paleo diet.  The challenge begins January 6th, 2014 and will end February 15th, 2014.


What’s the difference between Zone and Paleo?


The zone diet is based on quantities of macronutrients.  Briefly it is about eating specific amounts of food based on your bodyweight and activity level to put you in a fat burning zone.


If you want to follow Zone go to, create a free account, and if you have any questions you should be able to find the answers there. Another resource for zone is CrossFit Journal Issue 21.


The paleo diet is based on eating foods that humans have evolved eating.  You can eat meat, vegetables, fruits (sparingly),  and nut and seeds.  You can’t eat grains, legumes, or dairy.


If you are doing Paleo, you can follow protocols of either the Lurong Challenge or Whole 30.


What you need to do.


1.  You need to keep a food journal.  Keep track of everything you put in your cake hole!  The main reason for this is so that you can be highly aware of what and how much you are really eating.  This is especially important if you are doing Zone. It will also help if you find you are having problems losing fat or are feeling lousy, you can have Tom look at your log and see what’s going on. 


2. You need to take before and after pictures.  The before pictures need to be taken by Tuesday, January 7th, 2014.  You can have anyone you want take the pictures, however they need to be taken by Tuesday.  You need to take a front, side, and back shot.  Obviously we need to see a bare midriff in the pictures. We’ll have the a camera at the gym beginning Sunday the 5th, so you can get pictures taken during Open Gym.


This is not required but is highly recommended for all participants.  You should go to and go to zone tools in upper right corner of menu bar.  From there go to the body fat calculator.  You don’t need to create an account to use the tools. 


3. You need to perform the two baseline workouts next week on Monday, January 6th and Thursday, January 9th.  You will perform the same workouts the last week of the challenge.



You should be taking fish oil with either diet!

 If you choose paleo you may consume a post wod protein shake.

 If you choose zone consuming a protein shake is a little harder.  You will need to balance out the protein with carbs and fat. 


 How much does it cost and how will a winner be chosen?

There is a $20 entry fee and the winning female and male participant will split the cash prize.


The winners will be chosen by STCF trainers and owners based upon:

70% on improvement in the before and after pictures

30% on improvement in performance in the workouts.