Lift- Back Squat
1 Set of 20 reps.
Use last week’s load as a barometer for your weight this week. If 20 was easy, go up a little or vice-versa
WOD- Alternating Tabata:
Front Squats 115/80 lbs
Skill/Lift- Front Squats
WOD- For time: Descending front squats and burpees.
10 front squats, 10 burpees, 9 and 9, etc down to 1 of each.
Tuesday Evening’s Intermediate Class results below:
Here’s the board for Tuesday’s Diane. We didn’t crush any records from regionals, but everybody pushed themselves and got a good sweat. That we did accomplish very well! Good work!
SHARE THE PAIN!
It’s the first of the month, which means Share the Pain baby! Invite co-workers, friends and family to come give CrossFit a free trial this entire weekend beginning Thursday! CrossFit is working for you, right? Then why not share it with others!!
Skill- Hand-stand push-ups
Think about retaining a hollow rock position as well as perfecting your kip. Way more efficient!
WOD- Diane-this is the first workout from the CF Games regionals which started last weekend and continues for the next month.
Deadlifts 225/155 lbs
Just for a reality check: so far the best times on this WOD have been 1:57 and 2:24 respectively for the men and women. Yikes!
Evening Intermediate Class
WOD- 4 rounds for time of:
400 meter run
Here’s the board for Monday’s reg class. A bit of confusion on whether it was hang squat snatches or from the ground. Sorry for that, but either way it was a good WOD. Results below.
Wow, a HUGE turn-out for the Intermediate class on Monday. Check out the results below!
Parents: Good news! Our own Mary Langlois is going to be providing daycare!! You can call her at: 530-448-3539 for more information and/or to make sitting arrangements!
We finally caught up to Keri, who is another of our 100 day burpee challenge finishers. Nice job girl!
9:30 – Open Gym and Free Class:
Make up your own WOD or bring a friend and do the Free class’ workout. See you here!
Incredible job by all of those who did the 5 individually timed rounds of running and max pull-ups. Some great scores as you can see below!
Our resident gazelle, Ali getting another 400 meters done!
STCF Trainer silliness!
The 9:30 class bustin’ out the burpees!
Early Bird Intermediate Class- 7:30:
You know Del has something interesting in the works. Be here!
CrossFit Class- 8:30:
400 meter run
3 minutes rest between each round
Friday’s 100 burpees for time results. Nice job all of you!!