Thursday, October 19,2017

doubleunders

WOD- 3 rounds for time of:

100 double unders

30 KB swings (53/35)

20 alternating goblet squats (53/35)

There will be no mobility classes today, but Mobility WILL return on Tuesday the 24th.

Wednesday’s WOD board

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Wednesday, October 18,2017

row meme

WOD- 5 Individually timed rounds

500m. row

Rest 3 min between rounds

Conditioning WOD-

1) 100 Wallballs

After every 20 do 10 burpees, 10 push ups,10 strict pullups,and 20 double unders.

2) 100 sit-ups

After every 20 do 5 burpees, 5 push ups,5 strict pull ups, and 20 double unders.

**** There will be no mobility classes on  Thursday , October 19th. Sorry for any inconvenience.

Tuesday’s WOD board

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Tuesday, October 17th,2017

amrap

WOD- 20 min AMRAP of:

1 rope climb

2 bar muscle-ups

3 power snatch (135/95)

4 strict handstand push-ups

5 burpee box jump overs

THERE WILL NOT BE ANY MOBILITY CLASSES TODAY OR THURSDAY OF THIS WEEK. SORRY FOR ANY INCONVENIENCE.

Monday’s WOD board

Monday, October 16,2017

WOD- Back squats 5-5-5

Then:

7 min AMRAP OF

30 Back squats (155/105)

Then as many bar facing burpees until time runs out.

Score is number of burpees completed.

CrossFit conditioning class-

1 mile bike, then:

2 rounds

25 kb

10 box jumps

25 kb walking lunges

10 box jumps

25 kb goblet squats

10 box jumps

25 kb reverse lunges

10 box jumps

25 kb

Then:

1000m Row

****Mobility Classes will be cancelled Tuesday Oct. 17th and Thursday Oct. 19th. Sorry for any inconvenience.

Sunday, October 15, 2017

IMG_0157

Every Sunday is Share the Kool-Aid Sunday, where South Tahoe locals get to try any CrossFit class for FREE!*

*Visiting CrossFitters must still pay a drop-in fee.

Sunday’s Schedule of Classes:

8:00-11:00 Open Gym

8:30-9:30 CrossFit Class

10:00-11:00 CrossFit Class\

Saturday’s WOD board

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