Saturday,December 9,2017


Christmas Party is 1 week away!! December 15th at 5:30pm. 

WOD-For Time:

1,200 meter row


3 rounds of:

10 medball cleans (20/14)

15 pull-ups

20 jumping lunges

25 abmat sit-ups

Friday’s WOD board

Friday, December 8,2017

Partner McGhee

30 Min AMRAP

With one person working at a time and completing a full round before switching.


5 Deadlifts (275/195)

13 Push-ups

9 Box jumps (24/20)

Conditioning class

4 rounds:

400m run

15 ring rows

15 DB thrusters

20 DB walking lunges

30 sec plank hold

Thursday’s WOD board

Thursday, December 7,2017

Snatch day!

Take 15 min to work up to 1 rep max squat snatch for the day


3 Rounds for time of:

50 Double-unders

10 Toes to bar

5 squat snatches @ 75% of today’s 1 RM snatch

There will not be any mobility classes today. Sorry for any inconvenience.

Click the link to check out our December Crossfitter of the month- James Roberts

Our Christmas party will be Friday December 15th . Details on the board at the gym. Don’t forget to sign up to bring something for the potluck.

Please bring an unwrapped gift for Toys for Toys and we will enter you in a raffle to win some great prizes.

Wednesday’s WOD board

CrossFitter of the month of December- James Roberts

CrossFitter of the month of December-James Roberts


Where are you from? I grew up here in South Lake Tahoe.  I moved away and lived in L.A.for 20 years, and then moved back in 2014.

What brought you back to Tahoe? My son, Jack, was about to start school, and felt guilty that I wasn’t giving him the experience of growing up  in Tahoe like I had.

What is your athletic background? In high school I competed in cross country skiing for STHS.  Did some ball sports as well as cross country running.

What do you do for work?  I am the lodging operations manager at Camp Richardson.

How did you hear about STCF?  Actually from David Turner. He told me I should check it out. Back in L.A. I would run and do push-ups and pull-ups and such.  When I moved back to Tahoe I couldn’t find a public pull-up bar.  So I came in on a Sunday, and asked Monica if I could use the pull-up bar.  She said that it’s a free class and suggested I try it. I did the class, loved it, did a few more Sunday classes, and then joined.

What was your first impression of STCF?  I very much love the people and culture of the

gym.  Everyone is equally encouraging. There’s a lot of respect for people who work hard.  I hate the regular gyms where you go in and work on seperate body parts and then leave.  I love the fact that it’s a full body workout.  Being middle aged, I love how

CrossFit counteracts getting older.  I have a 7 month old son as well and want to be able to chase him around when he’s 18.

What are your favorite movements, WODs? I really like push presses and overhead squats.

They feel really good for some reason. As far as favorite WODs-

I like working on things I’m not very good at.  I’m a decent runner so I do like it when we have running in workouts, but I’m not a strong lifter so when I make gains on my lifts that is very rewarding.

What are your least favorite movements/WODs?  Double-unders!! I’m still working on them.

It’s a challenge?  I want to get my double-unders and muscle-ups.

What are your goals for CrossFit?  I just want to maintain and improve my general fitness.

If you see James around give him some props.


Wednesday, December 6,2017

5 ITR of:

300 meter row

15 russian kettlebell swings (53/35)

10 burpees over the rower

Rest 3 min between rounds

Conditioning class


Row cal


Rest 2 min


Assault Bike cal


Rest 2 min


Air squats

Sit ups

There will be no mobility classes this week. Sorry for any inconvenience.

Tuesday’s WOD board