#southtahoecrossfit

Mobility Thursday, March 3, 2016

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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

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
then:

The WOD:
10 min AMRAP of:

5 pull-ups
5 ring dips
10 squats

Wednesday, February 24, 2016

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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)
Then:

10 minute AMRAP of:

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

Tuesday's WODboard!

Tuesday’s WODboard!

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

Lurong Thursday, February 18, 2016

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Some of our Spartan Racers welcomed Reebok Elite Pro Spartan, Hunter McIntyre to STCF these past few days!

logo2016Great Job to Everyone who participated in this Resolution Challenge!  Make sure to get your measurements taken again by next Monday!

CrossFit Class:

R16 Cluster Benchmark Retest*:

*You must retest this WOD at the same division you did at the beginning of the Resolution Challenge!

11 minute AMRAP:

Movement Details – Men/Women

Level III (3)
3 Minute Max Calorie Row
1 Minute Rest
3 Minute Max REPS Cluster at 155/105 lbs
1 Minute Rest
3 Minute Max Calorie Row
Level II (2)
3 Minute Max Calorie Row
1 Minute Rest
3 Minute Max REPS Cluster at 95/65 lbs
1 Minute Rest
3 Minute Max Calorie Row
Level I (1)
23 Minute Max Calorie Row
1 Minute Rest
3 Minute Max REPS Ground to Overhead at 55/35 lbs
1 Minute Rest
3 Minute Max Calorie Row
Wednesday's WODboard!

Wednesday’s WODboard!