Back Squat 4-4-4-4 & 4 RFT: Double Unders, Walking Lunges, Ball Slams and Handstand Push Ups

SnoRidge CrossFit_Back SquatBack Squat 4-4-4-4

Back Squat 4-4-4-4

Use the heaviest weight you can for each set.
Rest as needed between sets.

4 RFT: Double Unders, Walking Lunges, Ball Slams and Handstand Push Ups

4 rounds for time of:
40 Double Unders
30 Walking Lunges
20 Ball Slams
10 Handstand Push Ups


Photos by @robcwilson

SnoRidge CrossFit_Coach Jill

We are excited to announce that Jill will be one of our new coaches! Jill has been shadowing other coaches and an Intern for the past two months to learn and prepare to be a SnoRidge Coach. She completed her CF Level 1 Certificate Course awhile back while living in Ohio (along with her CF Kids Course) and is now ready to jump into coaching.

She will be coaching the 6pm Friday class as well as a *new* Monday 6am class.  The Monday 6am class will begin on 2/29 to coincide with the 1st week of the CF Games Open. Coach Lindsay will be coaching during the week on Thursday at 5pm and taking over one of the other weeknight classes. Next time you see Coach Jill give her a high five and congrats!

2016 CF Games Open:

We are at 37 people signed up the Open. I know there are some who registered but haven’t joined the team.  To do that you need to sign in and on the Registration page, look at the line that says “Team” and click edit.  Search for our gym and join.

If you are going to be traveling and will miss one of the Open WOD’s here at SRCF you might still be able to complete it at another affiliate.  Look up where you are traveling to and see if there is an affiliate nearby. Email them and ask if they are participating in the Open and if they are okay with you dropping in for the Open.  If the answer is “no” then I would encourage you to find a different affiliate to drop in at. After the Open WOD you will submit your score online for them to validate by selecting the gym you completed it at. They will validate it. Remember to pay their drop-in fee, follow their rules, thank their coaches and buy a T-Shirt. It’s one part of our CF Community example I still strongly support.

The last Open announcement is going to be a good one. At the “Ranch” in Aromas, CA (the home of the original Games); we will see Ben Smith take on Rich Froning and Mat Fraser for the final announcement.

Open Announcement 16.5: The Ranch


Results cont