Advanced RX Class:
Back Squat (3 sec pause at bottom) 2-2-2-2-2
Back Squat (3 sec pause at bottom) 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Community. Coaching. Caring.
Back Squat (3 sec pause at bottom) 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Record your best Snatch 1 Rep Max lift.
Record your best Snatch 1 Rep Max lift.
Weighted Pull-up 5×3, using same weight per set
Ring Dip 5×5, using same weight per set
Same weight across for Pull-ups. Same weight across for Dips. Scale to unweighted or assisted.
Weighted Pull-up 5×3, using same weight per set
Ring Dip 5×5, using same weight per set
Power Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Power Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 15 mins of:
50 Burpees
40 Wall Balls (20#/14#)
30 Handstand Push-ups
20 Power Cleans (185#/115#)
10 Muscle-ups
*Scale MU to 10 Strict Pull-ups
Photo by @robcwilson
Coach B tells you all about the LiftOff:
Next Up:
The CrossFit LiftOff is coming this Friday, Nov. 6. Read below and go sign up to get ready to test your 1RM Snatch, 1RM Clean and Jerk and WOD to be announced. We will program the Snatch and Clean and Jerk events on 11/6 for all class times.
On Monday 11/9 we will plan to program the LiftOff WOD (unless the WOD includes equipment we cannot logistically handle on Monday). For those who register online and are unable to complete the WOD prior to the Monday, 5PM PST deadline you have the option to complete the WOD this Saturday 11/7 at the 0930 class (after the team workout gets going). Only those who are actually registered have this option.
There will be age and weight classes and prizes worldwide in those categories from Rogue Fitness.
* If you are unregistered for the LiftOff and/or have no idea what I am talking about don’t worry about it. Just show up and workout to whatever is on the whiteboard!
Bench Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
5 Rope Climbs, 15 ft
100 Push Press (75#/55#)
Row 1000m
Next Up:
The CrossFit LiftOff is coming this Friday, Nov. 6. Read below and go sign up to get ready to test your 1RM Snatch, 1RM Clean and Jerk and WOD to be announced. We will program the Snatch and Clean and Jerk events on 11/6 for all class times.
On Monday 11/9 we will plan to program the LiftOff WOD (unless the WOD includes equipment we cannot logistically handle on Monday). For those who register online and are unable to complete the WOD prior to the Monday, 5PM PST deadline you have the option to complete the WOD this Saturday 11/7 at the 0930 class (after the team workout gets going). Only those who are actually registered have this option.
There will be age and weight classes and prizes worldwide in those categories from Rogue Fitness.
* If you are unregistered for the LiftOff and/or have no idea what I am talking about don’t worry about it. Just show up and workout to whatever is on the whiteboard!
Front Squat 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
21 Front Squats (95#/65#)
21 Pull-ups
15 Front Squats (135#/95#)
15 Chest-to-bar Pull-ups
9 Front Squats (185#/125#)
9 Bar Muscle Ups
Welcome to Taylor and Amanda S. who recently completed OnRamp along with Kim S., Raine, Stephen, and Jeremy R.
Photos by @robcwilson
Housekeeping announcement regarding kids and pets:
We want to remind parents that the Squatch Cave is where we need your kids to stay. Please ensure your little one(s) are not in the front lobby or at the desk. The lobby area is meant for members to roll out, hang out, and generally needs to be a kid free zone. Please help the kids understand our rules and that staying put in the Cave is needed for their safety.
We have a received a few comments regarding the gym turning into a “kennel”. Going forward the dog policy is that member’s dogs will need to stay outside of the gym and can’t be out in the gym floor or tied up in the lobby (Obviously the only exception is Zoe). They can be leashed out back if needed. Dog hair, barking, accidents, allergy concerns, and several playing dogs unfortunately is very disruptive so we need to make this change.
Please know this isn’t due to any single child, pet or incident whatsoever. We just felt this is a necessary decision to proactively address before there is some sort of problem or complaint. Please do not read anything more into this! There is and was no “drama”! Thanks for your understanding, we love pets but recognize that not everyone else does. We want a business that is fun, friendly and family focused; but also clean, orderly, predictable, and appealing to all of our members beyond just a workout. We need everyone’s help to make that happen.
For time:
Run 800m
30 Kettlebell Swings (53#/35#)
21 Thrusters (75#/55#)
21 Pull-ups
50 Push-ups
50 Air Squats
30 Box Jumps (24″/20″)
30 Wall Balls (20#/14#)
Saturday was our SRCF annual tradition costume-required “Frankenchipper”! This time we unveiled a new version of our Frankenchipper. This workout is a combination of benchmark “Girls” WOD’s. Like Frankenstein the new version is a mash-up of “Fran”, “Angie”, “Kelly” and “Eva”. One of our favorite gym traditions is to see everyone in costume trying to work through a workout that is tougher than it looks. Thanks for making it the event that it is!
Save your costumes from this year and next year we can have a “costume swap” for those who are interested.
Split Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Row 2000m
This is an all out effort for time.
“Aging, Performance and Health” – CrossFit Journal [article]
Photos by @robcwilson
Results
Results cont