Author: snoridgecf

Update Show: Liftoff Event Rundown

CrossFit Liftoff Event 2:

Clean & Jerk: 1 Rep Max

Record your best Clean & Jerk 1 Rep Max lift.

BTWB

Photo by @robcwilson

SOLD OUT! Starting Monday 11/7 at 6pm is the SRCF Tweens and Teens Class 5 Week Session for Nov/Dec. This session is sold out. Stay tuned for future sessions after the Holidays.

Today we completed the CrossFit Liftoff with the Snatch and Clean and Jerk 1RM Events. If you registered don’t forget to submit your scores by Monday for me to validate.

2016 CrossFit Games on ESPN2 This Sunday

Overhead Squat 2-2-2 & CrossFit Liftoff: AMRAP 15 mins: Pull-ups, Row, Overhead Squats, Box Jumps, Pull-ups

Overhead Squat 2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.
In between each set complete 15 Hollow Rocks for a total of 3 sets. If completing the Liftoff on Sat. then don’t go heavy!

CrossFit Liftoff Event 3: AMRAP 15 mins: Pull-ups, Row, Overhead Squats, Box Jumps, Pull-ups

Complete as many rounds as possible in 15 mins of:
25 Pull-ups
50 Row Calories
100 Overhead Squats (45#/35#)
50 Box Jumps (24″/20″)
25 Pull-ups

BTWB

Photo by @robcwilson

Push Press 5-4-3-2-1 & 21-15-9: Front Squats, Kettlebell Swings and Runs

Push Press 5-4-3-2-1

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

Full Event Details Announced!

21-15-9: Front Squats, Kettlebell Swings and Runs

21-15-9 reps, for time of:
Front Squat (135#/95#)
Kettlebell Swing (70#/53#)
Run 400m

BTWB

Photo by @robcwilson

The CrossFit Liftoff: Snatch. Clean and jerk. Work out. Click here for tomorrow’s WOD.

Welcome to our November OnRamp crew who just started this week. Please introduce yourself when you see a new face!

Lifting: Bench Press and Bent Over Rows & 4 RFT: Run, Burpee Box Jumps, Hand Release Push-Ups and AbMat Sit-ups

Lifting: Bench Press and Bent Over Barbell Rows

Bench Press 5-5-5, using heaviest weight per set
Bent Over Barbell Row 5-5-5, using heaviest weight per set

2016 CrossFit Liftoff Powered by Rogue

4 RFT: Run, Burpee Box Jumps, Hand Release Push-Ups and AbMat Sit-ups

4 rounds for time of:
Run 200m
10 Burpee Box Jumps (24″/20″)
20 Hand Release Push-Ups
30 AbMat Sit-ups
Rest 1 min

BTWB

Photo by @robcwilson

This Saturday there will be no Team WOD and no Advanced RX Class as we will run the Snatch and Clean and Jerk 1RM Events for the CrossFit Liftoff!

Get signed up (it’s $10) and plan on hitting Friday’s Liftoff WOD (TBD it will be announced on Thursday) and then on Saturday come into the 0930 class and plan on finding your max lifts. We will lift from 0930 to 1100.

Register for the Liftoff ($10)
Friday: Liftoff WOD will be programmed for all classes.
Saturday: 0930 – 1100 Snatch, Clean and Jerk. Both 1RM. Details will be provided on how this will be run for class. Don’t show up late. You will have 90 minutes to warm-up and Snatch first then Clean and Jerk.
After you complete all three workouts, submit your score online.

See below for more details on the Liftoff:

EMOM for 8 mins: Squat Clean & 7 RFT: Wall Balls and Pull-ups

Every 1 min for 8 mins: Squat Clean

1 Squat Clean, pick load

Every 1 min for 8 mins.

Rich Froning: Athlete and Coach at Invitational

7 RFT: Wall Balls and Pull-ups

7 rounds for time of:
10 Wall Balls (20#/14#)
10 Pull-ups

Post total time.

BTWB

Photo by @robcwilson

November OnRamp begins tonight! CF Teens and Tweens class begins next week on Monday 11/7 at 6pm.

Back Squat 3-3-3-3-3 & Chipper: Row, Double Unders, Burpees, HSPU, Hang Power Cleans, Thrusters

Back Squat 3-3-3-3-3

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

2016 CrossFit Liftoff Powered by Rogue

Chipper: Row, Double Unders, Burpees, HSPU, Hang Power Cleans, Thrusters

For time:
60 Row Calories
50 Double Unders
40 Burpees
30 Handstand Push-ups
20 Hang Power Cleans (115#/75#)
10 Thrusters (115#/75#)

BTWB

“Row Face” Photo by @robcwilson

This Saturday there will be no Advanced RX Class as we will run the Snatch and Clean and Jerk 1RM Events for the CrossFit Liftoff!

Get signed up (it’s $10) and plan on hitting Friday’s Liftoff WOD (TBD it will be announced on Thursday) and then on Saturday come in at 0930 and plan on finding your max lifts. We will lift from 0930 to 1100.

Register for the Liftoff ($10)
Friday: Liftoff WOD will be programmed for all classes.
Saturday: 0930 – 1100 Snatch, Clean and Jerk. Both 1RM. Details will be provided on how this will be run for class. Don’t show up late. You will have 90 minutes to warm-up and Snatch first then Clean and Jerk.
After you complete all three workouts, submit your score online.

See below for more details on the Liftoff:

Snatch, Clean and Jerk, Workout

CF Games Update Show:

Halloween Update: Zombie Apocalypse

Team WOD: 1RM Power Snatch

Find your Power Snatch 1 Rep Max.
8 Minutes to find a 1 rep max PS as a team. Start with unloaded bar.

Lifting: Squat Clean Thrusters and Thrusters

Squat Clean Thruster 1-1-1-1-1, using heaviest weight per set
Thruster 1-1-1-1-1, using heaviest weight per set
Complex 1+1

Team WOD: 1RM Power Snatch & Team WOD: Annie/Fran/Isabel

Team WOD: 1RM Power Snatch

Find your Power Snatch 1 Rep Max.
8 Minutes to find a 1 rep max PS as a team. Start with unloaded bar.

Team WOD: Annie/Fran/Isabel

As a team of 2 complete for time:
150 Double Unders
150 AbMat Sit-ups
45 Thrusters (95#/65)
45 Pull-ups
30 Power Snatches (135#/95#)

* One partner works at a time, alternate work but stay in order of movements.
** One bar, add weight for Isabel.
Post total time.

BTWB

Photos by @robcwilson

Congrats to Alicia and family as they welcomed a healthy baby boy born on 10/4 into the world! Baby Thomas was 8 lbs. 13 oz. and 21 inches long and both mom and baby are doing great. Rest up and in no time we’ll see you back in the gym!

Advanced RX: Lifting: Squat Clean Thrusters and Thrusters & AMRAP 15 mins: Rope Climbs, Thrusters, and Row

Advanced RX Class:

Lifting: Squat Clean Thrusters and Thrusters

Squat Clean Thruster 1-1-1-1-1, using heaviest weight per set
Thruster 1-1-1-1-1, using heaviest weight per set
Complex 1+1

AMRAP 15 mins: Rope Climbs, Thrusters, and Row

Complete as many rounds as possible in 15 mins of:
3 Rope Climbs (15 ft.)
7 Thrusters (135#/95#)
21 Row (calories)

BTWB

Photo by @robcwilson

Parents! Starting Monday 11/7 at 6pm is the SRCF Tweens and Teens Class 5 Week Session for Nov/Dec.

Classes will be 2 nights per week with no classes over Thanksgiving break. If you are interested please sign up using the below link. Sign-in to MindBody, then click “Services” in the Online Store tab, then “CrossFit Kids” and then add the Teens Session.

Ages: 10-15 only
Class times: Mon/Thurs from 6-7pm (upstairs)
Coach Jessika
Starts 11/7, last class is 12/15
5 weeks total (No classes between 21-25 Nov)
Cost: $150 for 5 week Nov/Dec session (we can prorate to accommodate vacation/sports schedules)
If you need to prorate your teen, just email us to register for you!

Classes will feature a warm-up, skill or lift focus (example: proper running / rowing technique, jump rope, range of bodyweight movements, press, deadlift, squat, power clean and power snatch, etc.), then a CrossFit workout scaled appropriately, as well as a game or activity cool down. Classes will run approximately 50 minutes long. They will learn proper form and weight will be allowed as form and technique dictates (at the discretion of the coach). Most importantly it will be fun!