Thursday- STP day 1

Games Workout 12.2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min. For full workout description check out

Share The Pain athletes will complete the following Workout of the Day

10 min AMRAP
10 squats
10 box jumps
5 burpees


Wednesday- Leap Day!

Regular CrossFit Classes

WOD- Rowing Nancy

5 Rounds for time of:

Row 500 meters

15 overhead squats 95/65 lbs

Intermediate Class


Lift/Skill- Sumo Dead-lift high pulls

WOD- 15 minute AMRAP of:

10 SDHP’s

15 Push-ups

20 Lunges

How was the skill work of rope climbs and handstands?  The evening classes experienced some incredible growth in becoming more efficient in both skills.  It was pretty fun too!

Now here is the board for yesterdays WOD.  Shout out to Shannan for stepping up and going for 115lb thrusters and a 30 inch box.  He also talked Justin into using the 30 inch box.  Ouch!



Tuesday- Rahoi

Brandon’s sweat angel from Monday.  Check out the STCF logo!

Day 51 of the Burpee Challenge.  It’s all downhill from here!

Congratulations to Daunelle and Brandon who completed their CF Level I certs this last weekend!

Regular CrossFit Classes

Skill- Attempt 3 rounds of 3 rope climbs and 30 feet of handstand walks.

If you’re unable to walk on your hands them work on your handstand.


Hero WOD-“Rahoi”

Complete as many rounds as possible in 12 minutes of:

12 Box Jumps 24/20 “

6 Thrusters 95/65 lbs

6 Bar-facing burpees

Evening Intermediate Class

Lift/Skill- Kettlebells

WOD- 150 kettlebells for time.

Rest10 minutes then,

2,000 meter row for time

Monday’s Deadlifts and DL/wallball AMRAP and the Intermediate class results below

Monique wiill conduct another climbing wall clinic following the 9:30 WOD.

We have shoes and harnesses, but if you have your own bring them!

Come try out the climbing wall with rock climbing instructor, Monique LeMay. She’s been a climbing guide for Wilderness Outings in Souther California for 15 years. Learn how to safely put on a harness, hook into the auto belay, and learn proper technique to get up the wall efficiently and safely. Climbing will strengthen your upper and lower body, increase your forearm strength for gripping bars, and increase flexibility and test your mental power.  And it’s fun! 



Monday-Dead-lift/ DL and Wall ball AMRAP

Hump Day! That’s right, it’s day 50 of the Burpee Challenge.

Halfway through.  Yeah Burpees!

Regular CrossFit Class

Lift-1 rep max dead-lift.

Take 15-20 minutes to find your heaviest DL.  Do at least 3 progressively heavier warm-up sets of multiple reps, then do single rep sets until you find your max.  Good luck!

WOD- 12 Minute AMRAP

Row 1,000 meters then, perform sets of:

6 Dead-lifts 225/155 lbs

12 Wall-balls to 12′ line 20/14 lbs

for the remaining time

Intermediate Class

Lift/Skill- Wall-balls

WOD- 5 individually timed rounds of

250 meter row 12 wall-balls start at:





20:00 minutes

Hard to beleive it, but March is almost upon us.

That means it’s Share the Pain weekend!

 Tell a friend, co-worker or family member to come on in and give CrossFit a try for free!

Monique is putting on another climbing clinic this Tuesday following the 9:30 class.

You  guys may want to hang around anyway . . . that’s all I’m sayin’!



Sunday-Open Gym/Free WOD

Day 49 of the Burpee Challenge

8 am- CF Games Open WOD:

7  AMRAP Burpees with 6″ jump

For those who haven’t done WOD 12.1 for the Open, you can come in and get it done (or if you want a re-do!)

Kudos to Brenton Warren who scored and amazing 125 burpees, the man is a beast!!

9:30- Open Gym/Free WOD:

Come do your own thing or join the friend you brought for the free WOD!

Saturday’s Intermediate and Regular CrossFit WOD results below