Community. Coaching. Caring. Since 2009.
Bench Press 10-8-6Bench Press 10-8-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
Row 500m
2 Rounds Of Cindy
Row 400m
2 Rounds Of Cindy
Row 300m
2 Rounds Of Cindy
Row 200m
2 Rounds Of Cindy
Row 100m
2 Rounds Of Cindy
For time:
Run 500m
2 rounds of Cindy
Run 400m
2 rounds of Cindy
Run 300m
2 rounds of Cindy
Run 200m
2 rounds of Cindy
Run 100m
2 rounds of Cindy
Photo by @snoridgecrossfit
Programming has been pushed out a day after yesterday’s power outage. See everyone in the gym!
Front Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Opt. 1: Death By Wall Balls : 2 reps + 2 reps / 1 minWith a continously running clock perform:
2 Wall Balls, 20/14 lbs in the first 1 min
4 Wall Balls, 20/14 lbs in the second 1 min
6 Wall Balls, 20/14 lbs in the third 1 min
…
Continuing this for as long as you are able.
With a continously running clock perform:
1 Wall Ball in the first 1 min
2 Wall Balls in the second 1 min
3 Wall Balls in the third 1 min
…
Continuing this for as long as you are able.
Photo by @snoridgecrossfit
Deadlift 3-3-3-3, using heaviest weight per set
Hollow Rock 12-12-12-12, using heaviest weight per set
AMRAP 12 mins: Handstand Push-ups, Deadlifts, AbMat Sit-ups and Double UndersComplete as many rounds as possible in 12 mins of:
4 Handstand Push-ups
8 Deadlifts (185#/135#)
12 AbMat Sit-ups
20 Double Unders
Photo by @snoridgecrossfit
Hope everyone had a safe and happy holiday! Normal class schedule this week. Welcome back!
FGB Style: Row Cal, Power Snatches and Lateral Burpees4 rounds, 1 min per station, of:
Row Calories
Power Snatch (75#/55#)
Lateral Burpee (Over Barbell)
Rest 1 min
Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @snoridgecrossfit
Front Squat 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 21 mins: Supine Ring Rows, Front Squats, and KB SwingsEvery 1 min for 21 mins, alternating between:
6 Supine Ring Rows
9 Front Squats (115#/75#)
12 Kettlebell Swings (70#/53#)
Photo by @snoridgecrossfit
Snatch 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMReps 13 mins (3,6,9,…): Row Cal and Squat SnatchesAs many reps as possible in 13 mins of:
3 Row Calories
3 Squat Snatches (115#/75#)
6 Row Calories
6 Squat Snatches
9 Row Calories
9 Squat Snatches
…
Continue adding 3 reps each round to each movement until time expires.
SCHEDULE ALERT:
Holiday Schedule:
Please check our Facebook group and IG for the most updated weather related changes to class schedules. If we cancel a class we will also cancel it in MindBody as soon as possible.
7 RFT: Hang Power Cleans, Wall Balls, and Double Unders7 rounds for time of:
7 Hang Power Cleans (135#/95#)
14 Wall Balls (20#/14#)
21 Double Unders
Photo by @snoridgecrossfit
For time:
12 Lateral Burpee Over Bars
11 Kettlebell Goblet Squats (53#/35#)
10 Alternating Dumbbell Snatches (50#/35#)
9 Toes-to-bars
8 Box Jumps (24″/20″)
7 Pull-ups
6 Kettlebell Swings (53#/35#)
5 Deadlifts (75#/55#)
4 Power Cleans (75#/55#)
3 Push Press (75#/55#)
2 Thrusters (75#/55#)
1 Sumo Deadlift High-pull (75#/55#)
* Like the song 12 days of Christmas. Complete 1 SDHP, then repeat down 2 Thrusters / 1 SDHP, then 3 Push Press / 2 Thrusters / 1 SDHP, then 4/3/2/1, 5/4/3/2/1 up to 12 and back down.
Photos by @snoridgecrossfit
We had an awesome Holiday Potluck party on Saturday night with plenty of great food and drinks! We had a photo “booth”, lights, decorations, plenty of ugly sweaters, costumes and festive attire! Lots of fun and glad so many of you made it out this year.
