#CrossFit Conditioning

Friday, October 7, 2016


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!

joshCrossFit Class:

Hero WOD: “Josh”

21 overhead squats (95/65)
42 pull-ups
15 overhead squats (95/65)
30 pull-ups
9 overhead squats (95/65)
18 pull-ups

Thursday’s Lurong Championship WODboard:



Monday, October 3, 2016


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!

CrossFit Classes:

The Lift: Overhead Squat
Every 3 minutes for 5 sets perform 3 overhead squats increasing weight each round.

The WOD:

For Time:
21-15-9 reps of:
overhead squat (115/85)
chest to bar pull-ups


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


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:


Monday, May 9, 2016


Here is Monday’s CrossFit Conditioning Class.

CrossFit Classes for Monday:

The WOD:

Run 1 Mile
21 kettlebell Swings, 21 goblet squats (70/53)
Run 800 Meters
15 kettlebell Swings, 15 goblet squats (70/53)
Run 400 Meters
9 kettlebell Swings, 9 goblet squats (70/53)

We hope all of you had a nice Mother’s Day on Sunday.  Here are a pic from the Mother’s Day WOD and the WODboard:


Squat Monday, February 29, 2016

beeverinyourfavorATTENTION:  If you plan on completing 16.1 or redoing the OPEN WOD today, please come in during Open Gym if you can.  The deadline is 5pm to submit your scores on games.crossfit.com.  Do NOT wait until 4pm to do this WOD – chances are we won’t be able to accommodate you!! 

Also, if you are submitting your score online, please put the “judge” as the person who counted your reps during the WOD, not the trainer of the class. 

Thanks – and let the competition continue!!

CrossFit Conditioning Class:  Click HERE

CrossFit Classes:

The Lift: Front Squat 5-5-5-5

The WOD:
10 min AMRAP of:

5 pull-ups
5 ring dips
10 squats

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