Wednesday – Back Squats/Tabata

CrossFit Class:

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

Intermediate Class:

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.

Have fun!

Tuesday Evening’s Intermediate Class results below:

South Tahoe CrossFit

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!
South Tahoe CrossFit


Tuesday – HSPU’s and Diane!


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!!

CrossFit Class

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.

 21-15-9 of:

 Deadlifts 225/155 lbs

Hand-stand push-ups

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

20 wall-balls

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!

Monday -Snatch work, then more snatches!

Jair’s first Muscle-up.  Nice job mister!

CrossFit Class

Lift- Snatches

Take 20 min to build up to a heavy but doable 4 position squat snatch.

Positions are: hang, above knee, below knee, then floor.

WOD-Then for time:

9 Hang Squat Snatches @ 135/95#

50 Double-Unders

7 Hang Squat Snatches @ 135/95#

50 Double-Unders

5 Hang Squat Snatches @ 135/95#

50 Double-Unders

Intermediate Class

WOD- Sprint Day, 4 individually timed rounds of:

Row 250

15 Kettle-bell swings

10 Burpees

Sunday – Open Gym/Free WOD

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!
South Tahoe CrossFit

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!
South Tahoe CrossFit

Our resident gazelle, Ali getting another 400 meters done!
South Tahoe CrossFit


STCF Trainer silliness!

South Tahoe CrossFit

The 9:30 class bustin’ out the burpees!

South Tahoe CrossFit

Early Bird Intermediate Class- 7:30:
You know Del has something interesting in the works. Be here!

CrossFit Class- 8:30:
5 rounds:
Individually Timed
400 meter run
Max pull-ups
3 minutes rest between each round

Friday’s 100 burpees for time results. Nice job all of you!!
South Tahoe CrossFit