Thanks to Aly Garwood and Mountain Resort TV Tahoe for their wonderful pre-coverage of our Barbells for Boobs event slated for next Saturday, October 15 from 9am to noon at South Tahoe CrossFit. Bring a friend and help save a pair… You can watch the whole report below under the WOD, or on MY21TV this weekend.
Friday’s CrossFit Conditioning class: click HERE!
Hero WOD: “Josh”
21 overhead squats (95/65)
15 overhead squats (95/65)
9 overhead squats (95/65)
Thursday’s Lurong Championship WODboard:
It’s that time of month again! Time to announce this month’s CrossFitter of the Month! Take a look: October 2016 CrossFitter of the Month
We have less than two weeks to raise funds before the event for breast cancer.
You can donate online for Barbells for Boobs here: https://fundraise.barbellsforboobs.org/fundraise/team?ftid=89672
You can donate online for METAvivor here: https://secure.metavivor.org/page/contribute/teamSTCF
Here’s Mountain Resort Television Tahoe’s Report on our second Barbells for Boobs event, October 15:
CrossFit Conditioning Classes, click HERE!
The Lift: Overhead Squat
Every 3 minutes for 5 sets perform 3 overhead squats increasing weight each round.
21-15-9 reps of:
overhead squat (115/85)
chest to bar pull-ups
STCF Charter Member Renée Gorevin’s colleagues at Sierra House Elementary School have put together a Meal Train as Renée goes through metastatic breast cancer treatment.
Please help us make things easier for Renée and her husband Mark as they focus on the job ahead: kicking this cancer’s ass!
Here is the link to the Meal Train website for Renée: https://www.mealtrain.com/trains/6nvd3z
Here are a few special instructions:
- Number of people to feed: 2 adults
- Please sign up for the earlier dates first.
- Please keep in mind that Renée eats very healthy. 🙂
- Vegetable and meat dishes preferred, with cheese on the side.
- Renée’s Favorite Restaurants – Verde, Artemis, Sprouts, Freshies
*Please no pasta, bread or large amounts of wheat flour.
- You can contact Heather Wildman (530-318-5052) to schedule a time to drop off a meal at the address provided or you can bring them to Sierra Mountain Academy where Heather has volunteered to take them to Renée.
The Lift: Tempo Overhead Squats (3202) 5-5-5-5
So you will increase weight on each set. Take 3 seconds to descend into the bottom of your squat, then hold the bottom for 2 seconds. Explode on ascension, and rest for 2 seconds at the top of the squat.
10 min AMRAP of:
9 Deadlifts (115/85)
6 Hang Power Cleans (115/85)
3 Power Snatches (115/85)
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 am: Open Gym
8:30-9:30 am: Free Class for locals interested in CrossFit*
10:00-11:00 am: Free Class for locals interested in CrossFit*
* CrossFit visitors must still pay the $20 drop-in fee.
We have a few more silent auction items to collect, but then we will let you know how much we raised from this weekend’s Barbells for Boobs event. Thank you to everyone who came out to support our athletes, our friends, and our family members who are battling this disease. You can still contribute to the fund by going to Team South Tahoe CrossFit and donating.
It’s Share the Kool-Aid Week this week! Invite those friends, co-workers, and family members that have wanted to see what our “cult” is all about!! All workouts are free this Thursday, Friday, and Saturday (and EVERY Sunday!!)