Mobility Tuesday, August 8, 2017

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Mobility and Stretch are Tuesdays and Thursdays at noon and 5pm!  RSVP through 

CrossFit Classes:

The WOD:

Tabata Squats
Score is lowest number of squats performed during a round.

Rest 1 min
Tabata Sit-ups
Score is lowest number of sit-ups performed during a round.

then:
Push Press 5-5-5-5-5 (increase weight each set)

 

 

Monday, August 7, 2017

It looks like all the guys were afraid of the water since only two showed up to the SUP Beach WOD! We had a blast! Thank you Brandon Miller and SUP Tahoe for supplying the boards! We missed you, Laura! ;)

It looks like all the guys were afraid of the water since only two showed up to the SUP Beach WOD! We had a blast! Thank you Brandon Miller and SUP Tahoe for supplying the boards! We missed you, Laura! 😉

CrossFit Classes:

The WOD:  20 min AMRAP

Complete as many rounds as possible in 20 minutes of:
5 chest-to-bar pull-ups
10 ring dips
15 overhead squats (95/65)

Monday’s Conditioning WOD:

12 min EMOM
12 KB
12 Burpees
Rest 2 min
10 min EMOM
10 thrusters
10 cal bike
Rest 2 min
8 min EMOM
8 pull ups
8 push ups

Sunday’s SUP Beach WOD photos:

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Burpees on the board

Burpees on the board

Heading to B for Overhead Squats

Heading to B for Overhead Squats

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Back to A for Flutter Kicks

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Heading to A…again

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Back to the beach for partner swim/paddles back to A

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First partners are done! Nice job!

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Erik and his family were launching for a quiet kayak when we arrived!

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Goofing around after the WOD

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Our little mascot, tweety!

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Saturday, August 5, 2017

Screen Shot 2017-08-02 at 9.33.02 PMPlease RSVP for Sunday’s SUP Beach WOD!  We will meet at the gym at 8am!  Be there, or sleep in and don’t be there! 😉 Your choice…but it’s fun!  Thanks to Brandon Miller and SUP Tahoe for providing the standup paddle boards!

CrossFit Classes:

The WOD:

For Time:
Run 200 meters
21 squat cleans (135/95)
21 ring dips
run 400 meters
15 squat cleans (135/95)
15 ring dips
run 600 meters
9 squat cleans (135/95)
9 ring dips

 

Friday, August 4, 2017

The Girls Club

#TBFriday 2012 “The Girls Club”

CrossFit Classes:

The WOD: 

Diane
for time:
21-15-9 reps of:
Deadlifts (225/155)
handstand push-ups

then NOT for time:
3 rounds of:
15 ghd sit-ups
15 back extensions

Friday’s Conditioning Class:

1) 21-18-15-12-9-6
    Cal row
    Reverse Lunges w/dumbbells
    Russian Step ups w/dumbbells
    Push press w/dumbbells
    Sit ups (GHD optional)

Thursday’s WODboard:

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Mobility Thursday, August 3, 2017

 

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This Sunday, we are having our summer SUP Beach WOD!  Please RSVP at the gym.  We need to know how many people plan on participating so we can get enough boards.  Members only, please.

CrossFit Classes:

The WOD:

4 rounds for time:

50 double-unders
10 back squats (155/105)

Wednesday’s WODboard: 

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