Wednesday, May 24, 2017

 

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We will be open on Memorial Day from 8:00 to 11:30 am.  We will be doing “Murph” in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.  We will be running three heats starting at 8, 9, and 10:00am.  

This workout was one of Mike’s favorites and he’d named it “Body Armor.” It was named  “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve his country.  

We hope you will be able to join us this coming Monday.  

CrossFit Classes:

30 walking lunges
20 supine ring rows
50 box jumps (20/16)
25 ring dips
20 knees-to-elbows
30 kettlebell swings (
30 sit-ups
20 dumbbell hang squat cleans (35/20)
25 back extensions
30 wall-ball shots, 20-lb. ball
3 rope climbs, 15-ft. rope
100 double-unders

Wednesday’s Conditioning Class:

1) 3 min max cal row
        2 min rest
    3 min max air squats
        2 min rest
    3 min max sit ups
        2 min rest
    3 min max wall balls
        2 min rest
    3 min max walking lunges
        2 min rest
    3 min max toes to bar
        2 min rest
    3 min max cal bike

Tuesday’s WODboard:

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Tuesday, May 23, 2017

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CrossFit Classes:

“Half Murph”
For Time:
800 meter run
50 pull-ups
100 push-ups
150 squats

No partitioning. If you have a weight vest wear it.

Monday’s WODboard:


Monday, May 22, 2017

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CrossFit Classes:

Take 15 minutes to work up to your 1 rep max front squat.
then:

For Time:
30/25 calorie bike
20 burpee box jump overs (24/20)
10 power cleans (155/105)

Monday’s Conditioning Class:

1) 4 rounds:
20 box jumps
15 burpees
10 push ups
5 strict pull-ups
400 m run

2) 4 rounds:
10 GHD supine twisting sit-ups
15 GHD back extensions

Share the Kool-Aid Sunday, May 21, 2017

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Share the CrossFit Kool-Aid Sunday, where all our classes are free* for South Lake Tahoe locals.  Bring a friend!!

*Visitors must still pay a drop-in fee.

Sunday’s Schedule:

CrossFit 8:30-9:30

CrossFit 10:00-11:00

Open Gym 8:00-11:00

Friday, May 19, 2017

 

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CrossFit Classes:

The WOD: Fran on the Run

3 Rounds for Time:
15 thrusters
15 pull-ups
400 meter run

Friday’s Conditioning Class:

5 rounds
25 cal row
30 sit-ups
25 cal bike
1 minute plank

Thursday’s WODboard:

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