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!
Hero WOD: “Josh”
21 overhead squats (95/65)
15 overhead squats (95/65)
9 overhead squats (95/65)
Thursday’s Lurong Championship WODboard:
Are you getting excited for this year’s Open Team Competition? We ARE! Our three teams this year are Superheroes, America, and 80’s Rock Bands. Teams and Competition Rules will be announced on the blog this Friday, February 5th!
If you are participating in the Lurong Resolution Challenge, you have until 11:59 PM to submit your WOD #2 results: the PowerBall!
Check out this month’s CrossFitter of the Month: February CrossFitter of the Month
February’s Core Challenge will be revealed on the blog sometime Monday, as well.
The Lift: Tempo Overhead Squats 3-3-3-3-3 (3201)
Perform lift with a 3 second descent, 2 second hold at bottom, explode on ascent, and 1 second between reps.
Alternating Tabata of Pull-ups and Push-ups!
Monday’s CrossFit Conditioning Class: Click HERE!
Congratulations to Cory Hall for coming in 2nd in this weekend’s NorCal Masters Competition! He, Del, and Denis went up against some fierce competition at this pre-Open event. Nice work, gentlemen! Way to represent STCF!!!
STCF Charter Member Renée Gorevin’s colleagues at Sierra House Elementary School have put together a Meal Train as Renée goes through metastatic breast cancer treatment.
Please help us make things easier for Renée and her husband Mark as they focus on the job ahead: kicking this cancer’s ass!
Here is the link to the Meal Train website for Renée: https://www.mealtrain.com/trains/6nvd3z
Here are a few special instructions:
- Number of people to feed: 2 adults
- Please sign up for the earlier dates first.
- Please keep in mind that Renée eats very healthy. 🙂
- Vegetable and meat dishes preferred, with cheese on the side.
- Renée’s Favorite Restaurants – Verde, Artemis, Sprouts, Freshies
*Please no pasta, bread or large amounts of wheat flour.
- You can contact Heather Wildman (530-318-5052) to schedule a time to drop off a meal at the address provided or you can bring them to Sierra Mountain Academy where Heather has volunteered to take them to Renée.
The Lift: Tempo Overhead Squats (3202) 5-5-5-5
So you will increase weight on each set. Take 3 seconds to descend into the bottom of your squat, then hold the bottom for 2 seconds. Explode on ascension, and rest for 2 seconds at the top of the squat.
10 min AMRAP of:
9 Deadlifts (115/85)
6 Hang Power Cleans (115/85)
3 Power Snatches (115/85)
Every Sunday is a Share the Kool-Aid Sunday!
Bring a friend to South Tahoe CrossFit on any Sunday for FREE!
This Sunday’s Schedule of Classes:
8:00 – 11:00 am: Open Gym
8:30-9:30 am: Free Class for locals interested in CrossFit*
10:00-11:00 am: Free Class for locals interested in CrossFit*
* CrossFit visitors must still pay the $20 drop-in fee.
We 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.
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!!)