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!

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

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!


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: