Sunday, June 18, 2017

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Here’s to all the South Tahoe CrossFit Dads/Super Heroes!  We wish you a very Happy Father’s Day! 

Sunday is Share the CrossFit Kool-Aid Sunday!  If you’re a Tahoe local, come in and try out a class for Free!*

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

Sunday’s Schedule of Classes:

Open Gym 8:00-11:00am

CrossFit Class 8:30-9:30am

CrossFit Class 10:00-11:00am

Saturday’s WODboard:

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Saturday, June 17, 2017

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Great performances from STCF athletes Lacey Leonard, Kim Caringer, Beth Wunderlich, and Jenn Galea this afternoon at the Battle Grounds, NV CrossFit Competition in Reno at the Riverwalk.  The ladies compete again on Saturday at 8:00am and then at noon.  If you can, come on down and cheer them on!!  Here are some photos of them as they competed in their first event Friday afternoon!  Oh, and Kim hit a PR on her hang clean today!  Way to go, ladies!!

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CrossFit Classes:

The WOD:  

For Time:
Run 400 meters
21 Thrusters (95/65)
21 Pull-ups
Run 300 meters
15 Thrusters (95/65
15 Pull-ups
Run 200 meters
9 Thrusters (95/65)
9 Pull-ups

Friday’s WODboard:

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Friday, June 16, 2017

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CrossFit Classes:

The WOD:

“Double Grace”
For Time:
60 clean and jerks (135/95)

Friday’s Conditioning Class:

1) Tabata bike… 8 rounds-20 sec work/10 sec rest
    rest 30sec then using dumbbells for weight:
    4 rounds:
    5 atomic man makers 
    10 weighted box step ups
    20 Bulgarian split squats-10 each side
    25 sit ups
    30 sec side plank- each side
    rest 30 sec then:
    Tabata row…8 rounds-20 sec work/10 sec rest
Thursday’s WODboard:
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Mobility Thursday, June 15, 2017

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…but you’re gonna lift today!

Mobility classes are at noon and 5pm Thursday. Please RSVP on WODhopper.

CrossFit Classes:

The WOD:

30 minute EMOM:  

Every 3 min perform*:
1 hang power snatch
2 overhead squats
1 hang squat snatch
2 overhead squats
1 squat snatch

*Start light and work up to your heaviest set and then try to finish the sets off at that weight.  You will complete 10 rounds of the above movements.

Wednesday’s WODboard:

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Wednesday, June 14, 2017

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photo2CrossFit Classes:

The WOD:  “Eric’s WOD” (our June’s CrossFitter of the Month’s requested WOD!)

For Time:
800 m. run
49 pull-ups
800 m. run
9 rope climbs
800 m. run

Wednesday’s Conditioning Class:

1) Chipper with a run
    400m run
     5 strict pullups
    10 push ups
    15 burpees
    20 toes to bar
    25 box jumps
    30 wall balls
    35 sit ups
    40 squats
    35 sit ups
    30 wall balls
    25 box jumps
    20 toes to bar
    15 burpees
    10 push ups
    5 strict pull ups
    400m run

Tuesday’s WODboard:

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