Saturday, May 14, 2016


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!!

Saturday’s CrossFit Classes:

The WOD:  Run, Cindy, Run

800 m run
5 rounds of Cindy (5 pull-ups, 10 push-ups, 15 air squats)
800 m run
4 rounds of Cindy
400 m run
3 rounds of Cindy
400 m run
2 rounds of Cindy
200 m run
1 round of Cindy

Friday’s WODboard:


Please, no more walking lunges, EVER! 😉



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:


Mobility Thursday, April 14, 2016

Congratulations to this month’s CrossFitter of the Month!!  Read all about Roberto here: April 2016 CrossFitter of the Month

Roberto got to know Pukie very well when he first started CrossFit!

Roberto got to know Pukie very well when he first started CrossFit!

Please keep Renee Gorevin in your thoughts and prayers as she continues her treatments to fight metastatic breast cancer.  We spoke with her recently and she had just finished her eighth treatment. Her doctor has said that her blood work is looking good.  She will know soon if she will need another treatment.  We stand in support of Renee in her valiant fight!!  Keep it up, Renee!!!  We miss you!

CrossFit Classes:

28 min EMOM:

1st min: 15 box jumps
2nd min: 20 sit-ups
3rd min: 12 push-ups
4th min: 20 air squats

Here’s our CrossFitter of the Month getting one of his 10 bar muscle-ups today!!

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Wednesday's Muscle-Up Madness!

Wednesday’s Muscle-Up Madness!

April 2016 CrossFitter of the Month

Although this month is half-way through, we haven’t forgotten about our CrossFitter of the Month.  I was out of town and unable to interview this month’s athlete early enough to publish it on time.  Then, the athlete had a conflict in his schedule… However, we finally got together, and without further ado…

Meet April’s CrossFitter of the Month:  Roberto Carlos Lopez.

Roberto and Pukie, the universal CrossFit Mascot

Roberto and Pukie, the universal CrossFit Mascot

Roberto moved to South Lake Tahoe in 2008 when he was seventeen years old.  He was born and raised in the state of Tlaxcala in Mexico, but decided to move to the states to be closer to his family.  After taking some English classes at LTCC, Roberto started working at Off the Hook as a cook. Monika Renk, one of our former trainers who now works in law enforcement, was Roberto’s co-worker.  She convinced Roberto to give CrossFit a try.

If you know Monika, you know that she doesn’t take no for an answer; poor Roberto signed up for Elements with her shortly thereafter!  According to Roberto, the first two weeks of CrossFit were quite memorable.  Instead of the usual complaints of soreness and exhaustion, Roberto experienced frequent bouts of “regurgitation” during those two weeks.  In fact, one day, after leaving the gym, he had to use his car as a “puke bucket.”  When I asked him what on earth made him come back for more, he smiled and answered, “It was fun!”


Roberto helped us all cheer Del on at the 2015 CrossFit Games last summer!

Roberto got his girlfriend, Itzel to join with him and the two of them suffered through WOD after WOD for several months. When Itzel’s work schedule changed dramatically, she was forced to quit.  Roberto, however, continued to show up and do the work.  Even after changing occupations, Roberto still found time to make it to the gym.  Why? Because “CrossFit is fun and it’s different from any other gym.  I try to push myself out of my comfort zone everyday because I see people do things that make me ask myself, ‘If he can do that, why can’t I?'” He adds, “CrossFit makes you keep going.  Even when other people are finished, they cheer you on.  They just don’t walk out.  They help you keep going.  I love it!”

And we all love Roberto’s consistent “can-do” attitude and his community spirit. During this year’s Open Competition, he practiced bar muscle-ups for several days before Open WOD 16.3.  During the WOD, he succeeded and completed several of these elusive movements to his shock and amazement!  You should have seen the smile on his face.  Currently, Roberto is working on his ring muscle-ups so that he’ll be good and ready for next year’s Open!  We are sure he will get them, too!

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Roberto was a nerd for Team Geek Squad in last year’s OPEN Team Competition!

Roberto’s favorite WODs contain thrusters and burpees… I am pretty sure I have never heard anyone equate these movements with enjoyment… He also hopes to link his double-unders in the future.  However, he has more important things to look forward to in the future:  a little baby boy!

Yep,  Roberto is going to be a father this May!  Congratulations to you, Roberto and Itzel!  Maybe we will see little Matte Ezhra in the gym one day!

If you get a chance to see Roberto around this month, please give him your congratulations and remember that “fun” can be defined differently for everyone…except us CrossFitters who see “fun” in every WOD, in every lift, and in every day that we walk through that gym door!

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Roberto and his favorite movement: Thrusters!

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Roberto got his bar muscle-ups just in time for this year’s Open WOD 16.3!


Mobility Thursday, March 3, 2016


Mobility Classes are Tuesdays and Thursdays at noon and 5pm. RSVP to hold your spot!!

Who is March’s CrossFitter of the Month?  Laurie Huerta!  Click on the link to see why! 

A new Core Challenge will be revealed on Thursday, as well!!

Sorry we were late on this one: the OPEN took over this past weekend!

At 5:00pm, CrossFit Headquarters will release this week’s OPEN WOD: 16.2! Check out games.crossfit.com for details for Friday’s WOD!
Make sure you show up in costume on Friday to get your team maximum points possible.
If you can’t make it to a class on Friday, or you want to redo the WOD for a better score, we will have Open Gyms available for you to make up 16.2 this weekend and Monday. Make sure to wear your costume then, too.

Finally, for all members who are signed up with crossfit.com, please use the BLUE score sheets so that we can easily see who to validate online.
ALSO, make sure you circle in which division you completed the WOD and for which team you are competing on your score sheet!

CrossFit Classes:

The WOD: 20 min EMOM:

1st min – 12 kettlebell swings
2nd min – 12 push-ups
3rd min – 100 meter row
4th min – 6 burpees over the rower

Wednesday's WODboard

Wednesday’s WODboard