Wednesday, March 2, 2016


Here are the winners from last week’s 16.1!
(note: any division with less than three athletes will not receive any place for that week)

**also note that Friday’s CrossFit Conditioning Classes for the next few weeks will be canceled so as to allow people to do that week’s Open WOD during that time period.

Male RX Division:
1st Place: Cory Hall (Superhero)
2nd Place: Nick Hunter (80’s Rock)
3rd Place: Justin Bruce (Superhero)

Female RX Division:
1st Place: Michele Gregory (80’s Rock)
2nd Place: Nichole Casto (Superhero)
3rd Place: Tara Chiarpotti (Superhero)

Male Scaled Division:
1st Place: Tom Fernandes (80’s Rock)
2nd Place: Trevor Atwater (Superhero)
3rd Place: Erik Dahl (‘Murica)

Female Scaled Division:
1st Place: Shaina Lucas (80’s Rock)
2nd Place: Tammie Herminghaus (‘Murica)
3rd Place: Jen Spina (‘Murica)

Female Masters Scaled:
1st Place: Sherri Lindner (80’s Rock)
2nd Place: Krissi Russell (‘Murica)
3rd Place: Katy Lindner (Superhero)

Overall Winning Team (based on scores, attendance, and costumed members!)

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Del’s Superheroes!! (119 points)

2nd place was Weldon’s Team 80’s Rock (112)
…3rd place was Tom’s Team ‘Murica (96)

The moral of this story is to get your team to do the WOD and in COSTUME!!!

CrossFit Conditioning Class:  Click HERE!

CrossFit Classes:

The WOD:

3 Rounds for Time:

400 meter run
25 wall balls
25 sit-ups

Tuesday's WODboard!

Tuesday’s 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

Wednesday, February 24, 2016


Two days left until the Open Team Competition begins.  Make sure to get your team more points by signing up for the CrossFit OPEN at games.crossfit.com… When you do, make sure you register with South Tahoe CrossFit as your “Affiliate” as well as your “Team.” Some of you will need to add STCF as your team under your profiles…

The Open Team Competition begins this Friday, February 26! Make sure to wear something to represent your team when you show up to the gym on Friday!! Also, for the weeks of the CrossFit Open, Friday’s Lifting Class will be a regular CrossFit Class so that members have one more opportunity to get the WOD completed!
Let’s do this!!!

Wednesday’s CrossFit Conditioning Class: Click HERE!

CrossFit Classes:

10 min EMOM of:

Every minute on the minute perform the complex
1 power clean
1 hang squat clean
1 push jerk (Choose a weight approx 65%-75% of 1 RM)

10 minute AMRAP of:

10 pull-ups
15 squats
1 clean and jerk (185/130)

Tuesday's WODboard!

Tuesday’s WODboard!

Monday, February 22, 2016

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It starts this Friday!!!  Sign up now at games.crossfit.com – and get your team some points before the OPEN even begins!!

Monday’s CrossFit Conditioning Class: click HERE!

The Guys from WODhopper came and worked out with us on Sunday!  Thanks for the shirts and tanks, Mike!!

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CrossFit Classes:

The CrossFit Total!

Back squat, 1 rep max
Shoulder Press, 1 rep max
Deadlift, 1 rep max

The CrossFit Total is the sum of the best of three attempts at the back squat, the shoulder press, and the deadlift.
There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.
You will get three attempts for each lift:
The first attempt would be a weight you know you can do for a heavy set of three.
The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt.
Finally, the third attempt is the weight you want to do, based on your performance on the previous two attempts.

Check out this oldie but goodie:

Friday, February 19, 2016

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The OPEN begins in one week!  Are you ready??

Friday’s CrossFit Conditioning Class: Click HERE!

CrossFit Classes:

The WOD:

6 Rounds of:

30 seconds of burpees
30 second rest
30 seconds calories assault air bike
30 seconds rest
30 seconds calories rowing
30 seconds rest

Score is total reps/calories.

Thursday’s Row/Cluster Retest