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:


Share the Kool-Aid Sunday, May 15, 2016


Sunday is always FREE for Tahoe locals interested in CrossFit.  Come in for a free class this Sunday!

Join us next Sunday, May 22 for our OPEN Team Competition Awards BBQ and Beach WOD!!  Details will be on the board next week at the gym!!

Sunday’s Schedule of Classes:

OPEN GYM: 8:00 – 11:00am

CrossFit:  8:30 – 9:30am

CrossFit:  10:00 – 11:00am

Mobility Tuesday, May 10, 2016

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Mobility Class today at noon, only.  No 5pm Mobility on Tuesdays until May 24.  Sorry for any inconvenience this may cause.

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Tuesday’s CrossFit Classes:

The Lift: Every 30 seconds for 6 min
1 snatch high pull @ 110%-120% of 1RM


10 min EMOM of:
1 squat snatch every minute on the minute.
Start at 70% of 1RM and increase as long as possible.


The WOD:

5 minute ascending AMRAP of:

2 squat snatches (115/85)
2 bar facing burpees
4 squat snatches (115/85)
4 bar facing burpees
6 squat snatches (115/85)
6 bar facing burpees
*continue adding 2 reps per round for the rest of the 5 minutes.

Many members performed today’s WOD as prescribed!  Here’s Erin!  She did the WOD by herself and still managed to get an amazing score!!


Monday’s WODboard:


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