Advanced RX: EMOM for 7 mins: Power Cleans, Hang Squat Cleans and Front Squats & 7 RFT: Legless Rope Climbs, Double Unders, Handstand Push-ups and Run

Advanced RX Class:

EMOM for 7 mins: Power Cleans, Hang Squat Cleans and Front Squats

Every 1 min for 7 mins do:
1 Power Clean, pick load
1 Hang Squat Clean, pick load
1 Front Squat, pick load
(As a complex 1 PC + 1HC + 1FS)

7 RFT: Legless Rope Climbs, Double Unders, Handstand Push-ups andRun

7 rounds for time of:
1 Legless Rope Climb, 15 ft
30 Double Unders
8 Handstand Push-ups
Run 200m

BTWB 

SnoRidge CrossFit_Everyday Warrior_Group

Photo by @robcwilson

This Thursday we are planning to retest the 30 Day Stop the Slop Performance Challenge. If weather does not look like it will cooperate we will move it to this Wednesday. Stay tuned!

There are too many who haven’t signed up for the Open yet but are planning to. Don’t wait. Sign up now!

Results

Overhead Squat 3-3-3-1-1-1 & 15-20-25: Overhead Squats and Row

SnoRidge CrossFit_OHSOverhead Squat 3-3-3-1-1-1

Overhead Squat 3-3-3-1-1-1

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

15-20-25: Overhead Squats and Row (calories)

15-20-25 reps, for time of:
Overhead Squat (95#/65#)
Row (calories)

BTWB 

Photo by @robcwilson

“The CrossFit Kitchen: Kickin’ Like Van Damme Chicken” – CrossFit Journal [video] and [recipe]

Results

Results cont

Alt EMOM 12 mins: Snatch Pulls and Strict Pull-ups & Affiliate Cup Stadium Chipper 2009 CF Games: Wall Balls, Rows, Box Jumps, KB Swings, DB Push Press, Deadlifts

Alt EMOM 12 mins: Snatch Pulls and Strict Pull-ups

Every 1 min for 12 mins, alternating between:
3 Snatch Pulls, pick load
5 Strict Pull-ups

SnoRidge CrossFit_Box Jump2009 CF Games Affiliate Cup Stadium Chipper: Wall Balls, Rows, Box Jumps, KB Swings, DB Push Press, Deadlifts

For time:
30 Wall Balls (20#/14#)
Row 300m
30 Box Jumps (24″/20″)
30 Kettlebell Swings (53#/35#)
30 Dumbbell Push Press (40#/25#)
30 Deadlifts (225#/155#)

BTWB 

Photo by @robcwilson

This workout was programmed in the 2009 CrossFit Games as a team relay event. I first programmed this back in the garage in 2009.  Here’s a fun look back at those garage gym days.

Stadium workout – video … [wmv] [mov]

Events:

 This Saturday between classes Everyday Warrior is going to be here to present Jenna with a gift as well as workout with the gym.  Whether you are planning to work out or not please come by the gym towards the end of the 0930 class to join us for the presentation. (Sean posted this below to the Facebook group tonight)

“Hey guys! Back in December Everyday Warrior published an article about my amazing wife, Jenna. If you haven’t had a chance to read the article please click the link below. This Saturday at 9:30 the amazing people from Everyday Warrior will be at the box to workout with SRCF, meet her CF family, socialize and present Jenna with a nice gift. I know she’d love for everyone to come hang out, workout, and enjoy some coffee/snacks. Everyday Warrior will be posting pictures of their road trip to SRCF on their Facebook and Instagram page. Sorry for the late post but we hope to see you all there! ~ Sean”

Push Jerk 3-3-3 & 18-15-12-9-6: Push Jerks, Toes-to-bars and Lateral Burpees

Push Jerk 3-3-3

Push Jerk 3-3-3

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

18-15-12-9-6: Push Jerks, Toes-to-bars and Lateral Burpee (Over Barbell)

18-15-12-9-6 reps, for time of:
Push Jerk (135#/95#)
Toes-to-bar
Lateral Burpee (Over Barbell)

BTWB 

SnoRidge CrossFit_Lateral Burpee

Photo by @robcwilson

Congrats to Joe W. on hitting WOD #250!

Looking forward to this documentary on the 2015 CF Games releasing on iTunes on Feb. 23.

Fittest On Earth: Documentary Trailer 

SRCF Open Count:

33 Registered

Results

Results cont

Squat Clean : 1 Rep Max & AMRAP 17 mins: Muscle-ups, Squat Cleans and Runs

SnoRidge CrossFit_CleanSquat Clean : 1 Rep Max

Record your best Squat Clean 1 Rep Max lift.

AMRAP 17 mins: Muscle-ups, Squat Cleans and Runs

Complete as many rounds as possible in 17 mins of:
5 Muscle-ups
5 Squat Cleans (165#/110#)
Run 400m

BTWB 

Photo by @robcwilson

Lots of PR’s and near PR’s today!

Sam Briggs showed why one of her nicknames is “The Engine”. She not only set a world indoor rowing record in the 500m (for her weight class); she also set a British record for the 2000m.

Sam Briggs Sets New 500m Rowing World Record www.boxlifemagazine.com

Results

Results cont

Results cont 2

Pricing Updates

Since we have been an Affiliate since 2009 we have never increased our prices. In fact we lowered them once several years ago. Over these past 7 years we have been impacted by increased operating costs annually; seeing rises in everything from our utilities, software processing and transaction fees, building association dues, license fees, retail merchandise product and shipping costs, equipment costs, tax rates, and much, much more. Each year we have made the conscious decision to keep our pricing the same and instead absorbed these costs into our monthly operating costs. We have watched as every other CrossFit Affiliate around us has raised their fees and local fitness centers and personal trainers have adjusted their pricing upwards year after year. We can’t continue to absorb these costs to our bottom line.
Beginning with our March 2016 Dues billing cycle we are implementing a small increase to our monthly membership rates of $9 for each type of membership. This is the very least amount we could increase that helps offset the increases in our operating costs. It keeps us both competitive and yet still below the local competition.
You will see this change go into effect for your March period dues, and depending on when those bill you may see the change in your Feb. billing cycle (our dues are payment for the next 30 day cycle).
We’d like to thank you for choosing SnoRidge CrossFit. Each and every one of you are what makes up our unique community. All of you help keep our doors open to provide a fun place to train and improve our health. We hope to continue that for many more years to come.

SNORIDGE CROSSFIT