#ConstantProgression

Share the Kool-Aid, Day 2, July 1, 2016

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Monday is Independence Day! We will be OPEN on a special schedule for July 4th: Open Gym from 8-10:30 am!

 

Newest, youngest, and coolest members unite! Here's Jose, Skylar, Jeni, Krissy, Phi (cool dude from Kansas City), and John at Thursday's 6pm class!

Newest, youngest, and coolest members unite! Here’s Jose, Skylar, Jeni, Krissy, Phi (a cool dude from Kansas City), and John at Thursday’s 6pm class!

For Friday’s CrossFit Conditioning Class, click HERE!

Friday’s Share the Kool-Aid WOD:
15 min AMRAP of:

Ascending Reps
3 kettlebell swings 70/53 (STK-35/26)
3 burpees
sprint across courtyard and back

6 kettlebell swings 70/53 (STK-35/26)
6 burpees
sprint across courtyard and back

Continue adding 3 reps until 15 min is up!

Thursday’s WODboard:

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Mobility Tuesday, January 12, 2016

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Mobility Classes are at noon and 5pm Tuesdays and Thursdays.
Please RSVP through the WODhopper to get your spot!  Thank you!

CrossFit Classes:

The Lift: Narrow Grip Bench Press 7-7-7-7 (increase weight each set)
then:

The WOD:

12 min AMRAP of:

20 abmat sit-ups
20 kettlebell swings (53/35)
20 double-unders

CrossFit Conditioning has infiltrated our regular classes today with a warm-up Jane Fonda would be proud of!

CrossFit Conditioning has infiltrated our regular classes today with a warm-up Jane Fonda would be proud of!

Monday's WODboard

Monday’s WODboard! Nice work, everyone!!

Monday, November 9, 2015

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Core Challenge:  Make sure you increase to three sets of the weighted sit-ups and the windmills this week.

CrossFit Christmas Party:  Details will be on the Whiteboard at the Gym by tomorrow afternoon!  Potluck sign-up, as well.

CrossFit Classes:

The Lift: Tempo Front Squat 5-5-5-5
2202
Same as last week. Try to add weight to each of your sets. So perform 2 second descent, 2 second pause in bottom, explode on way up, 2 seconds between repetitions.
then:

The WOD:

Ten Min AMRAP:
8 pull-ups
12 push-ups
16 alternating jumping lunges

  

Share the Kool-Aid Day 3, October 31

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Happy Halloween!
Before you enjoy that Fun Size piece of candy, take a look at this scary chart:

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CrossFit Classes:

The WOD: In teams of three:

Row 2K
200 Wall Balls
200 Burpees

One person starts with the 2k row. While this person is working on the 2k row, only 1 of the other partners is allowed to work on the wall balls or burpees. (Note: partners may switch off on the row at any time) Once the row is complete, two people may work on the wall balls or burpees while one person rests.

Don't forget to turn your clocks back an hour before you go to bed tonight!

Don’t forget to turn your clocks back an hour before you go to bed on Halloween!

Friday's STK Day 2 WODboard

Friday’s STK Day 2 WODboard

Mobility Tuesday, October 27, 2015

DSC_0460We 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.

Don't forget: This Thursday through Sunday is "Share the Kool-Aid" week, where locals interested in South Tahoe CrossFit can try out any class for FREE!! (except Friday's Lifting class)

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!!)

Photo Jun 24, 05 53 37Olympic Lifting Clinic:
When: Saturday, November 7 at 10:00 am to 12:00 pm
Where: STCF
What: STCF Trainer, Tara Chiarpotti, will be presenting the Olympic Lifts to those members interested in digging a little deeper into the key components of these lifts.
How: $15 per person, 20 people max – Please RSVP by November 5th.

Mobility Classes are Tuesdays and Thursdays at noon and 5pm!

CrossFit Classes:

The Lift: Deadlift 5-5-5
then:

The WOD:

3 Rounds for Time:

12 deadlifts (185/125)
9 hang power cleans (185/125)
6 push jerks (185/125)

Photo Oct 26, 16 35 48

October 31st is right around the corner! How are your goals coming along??? We know that many of you are working hard to get that goal done! We are so proud of our membership’s accomplishments this and every month!!! Good job everyone!!!

"Annie" WODboard - Great job everyone!!

“Annie” WODboard – Great job everyone!!