#stcf

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!

Wednesday, February 17, 2016

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If you’re on Facebook, we’ve created Group Pages for each of our three OPEN Teams: Team Superheroes, Team America, and Team 80’s Rock! Sign up today at games.crossfit.com and get motivated! The OPEN is a worldwide competition where athletes can see how they rate to others in their age divisions. Our Team competition is a spirited and crazy version of the CrossFit OPEN!

Wednesday’s CrossFit Conditioning Class: Click HERE!

CrossFit Classes:

The WOD:

5 Rounds for time of:

15 Chest-to-bar Pull-ups
15 Push-ups
45′ Walking Lunges
15 Box Jumps 24″/20″
15 GHD Sit-ups

Tuesday's WODboard!

Tuesday’s WODboard!

Mobility Tuesday, February 16, 2016

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There’s always one in the bunch!

CrossFit Classes:

The Skill: Handstand Push-ups/Walking
Take 15 min to work on handstand push-ups and/or handstand walking.

Progression for kipping handstand push-ups-You must able to do 5 strict handstand push-ups before attempting kipping. You need the strength to be able to lower yourself without injury.
A. Headstand-not against wall-have a triangular base of head 6-10 inches in front of hands.
B. Practice lowering and raising your legs and torso slowly in control
C. Practice lowering and raising your legs and torso more quickly.
D. Now get against the wall and practice “C” again.
E. Kipping starts here – When you can maintain control in “D” lower then raise legs and torso quickly and use arms to raise yourself into handstand position. Think about doing a push press and getting your head “through” your arms.

If you have good kipping handstand push-ups work on handstand walking.

Progression for that is:

Work with a partner if needed.
Progression should be:
1. handstand hold against wall
2. free handstand hold
3. shoulder touches against wall
4. handstand walking

Then:

The WOD:
For Time:

1000 m Row
then:
3 Rounds of:
20 Kettlebell Swings (70/53)
15 Handstand Push-ups
then:
100 Double-unders

Monday's OHS WOD!  Shout outs to everyone who PR'ed today!!! Woot Woot!

Monday’s OHS WOD! Shout outs to everyone who PR’ed today!!! Woot Woot!

Presidents Day, February 15, 2016

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In ten days, our OPEN Team Competition will begin!  This is a competition that runs concurrently with the CrossFit OPEN, a worldwide competition leading to the CrossFit Games each summer. Each Thursday for five weeks, starting on February 25, CrossFit HQ will release a WOD. We will complete each new WODs on Fridays.  Affiliates and athletes across the world will have until the following Monday at 5pm to complete the WOD.  If you think you have what it takes to be the next Games Athlete, sign up today at games.crossfit.com. Even if you’re not bound for gold, it’s always fun to see where you place each week on the worldwide leaderboard. Whether or not you sign up for the CrossFit OPEN, you will still get to compete in our OPEN Team Competition here at STCF!

Each active member of STCF has been assigned a team:  Del’s Team Superheroes, Tom’s Team America, and Weldon’s Team 80’s Rock Bands.
Teams have been posted at the gym.
Rules will be posted at the gym and emailed to members, as well!!
This is going to be AWESOME!!

CrossFit Classes:

The Lift:  Take 20 minutes to find your 1 rep max OHS
then:

The WOD: 10 min AMRAP of:

15 OHS (95/65)
15 Pull-ups

Monday’s CrossFit Conditioning Class:  Click HERE!