snoridgecf

Post total time.
* Every minute on the minute, 1 team member starts with 5 Burpees and with the remainder time performs max Front Squats
** Alternate partners every minute / Only one person working at one time.
*** Time stops when team reaches a total of 150 Front Squats

BTWB

Photo by @robcwilson

Due to the forecast for tomorrow being rainy/stormy weather we are going to move the SRCF Potluck picnic out to next Sunday 8/14 and start around 3pm. Cross your fingers for better weather! Hope everyone can make it. ☀️☀️☀️
Note: For anyone going to the Elysian Games next Sunday plan on coming by after as the event and Potluck time shouldn’t really interfere (unless you make the final heat).

Results

Advanced RX: Front Squat 2-2-2-2-2 & Pt. 1: Front Squats and Lateral Burpees & Pt. 2: Runs and Legless Climbs

Advanced RX Class:

Front Squat (Pause) 2-2-2-2-2

Front Squat (3 Second Pause) 2-2-2-2-2

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

BTWB

Pt. 1: Front Squats and Lateral Burpees

Complete as many rounds as possible in 7 mins of:
6 Front Squats (135#/95#)
6 Lateral Burpee (Over Barbell)

*3 minute rest between Pt.1 and starting Pt. 2

BTWB

Pt. 2: Runs and Legless Climbs

For time:
Run 200m
1 Rope Climb (Legless)
Run 400m
2 Rope Climb (Legless)
Run 800m
3 Rope Climb (Legless)

BTWB

Photo by @robcwilson

Results

Back Squat 5-5-5-5 & Chipper: Double Unders, Handstand Push-ups, Runs and Toes-to-bar

Back Squat 5-5-5-5

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

BTWB

Chipper: Double Unders, Handstand Push-ups, Runs and Toes-to-bar

For time:
100 Double Unders
21 Handstand Push-ups
Run 400m
25 Toes-to-bars
Run 800m
25 Toes-to-bars
Run 400m
21 Handstand Push-ups
100 Double Unders

BTWB

Photo by @robcwilson

Good luck to Coach Lisa who is taking her CrossFit Level 2 Certificate Course this weekend at CrossFit Belltown. The Level 2 is a course for experienced coaches who have an extensive amount of CrossFit coaching experience that are looking to improve upon their ability to coach small and large groups, spot movement faults and correct them, scale workouts appropriately for athletes, and lead a group lesson. It is a peer evaluated course that puts coaches in the spotlight demonstrating their skills and getting instant feedback from other coaches and CrossFit seminar staff. The stress from having to coach under evaluation is a great tool to enhance a coach’s confidence, improve communication, learn effective cues, and correct deficiencies that make them a more effective trainer. It was my favorite CF seminar experience. After Lisa’s completion of this course SRCF will have two coaches with their L2 and hopefully more to follow!

Inside the Leaderboard: Fraser’s Margin of Victory

Results

Results cont

Snatch 1-1-1-1-1 & 5x AMRAP 3 mins: Power Snatches, Push-ups and Air Squats

Snatch 1-1-1-1-1

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

BTWB

5 x AMRAP 3 mins: Power Snatches, Push-ups and Air Squats

For 5 cycles:
AMRAP in 3 mins of:
3 Power Snatches (135#/95#)
6 Push-ups
9 Air Squats

Rest 1 min between each cycle.
For each cycle restart the AMRAP.

BTWB

Photos by @robcwilson

I was pleasantly surprised to see some snatch PR’s today after the cleans and deadlifts the past two days. Congrats to those who hit PR’s (there are a couple with no red ink that should be on there).

Plan on doing the 31Heroes Team Workout next Saturday (8/13). We program this annually and it will be next week to allow time for me to replace a couple climbing ropes.

No weekend plans? Then come to our SRCF Potluck this Sunday afternoon!

Events:

Our summer picnic potluck is coming up this Sunday at 2pm! Mark your calendars!

What: SRCF Summer Potluck BBQ
When: August 7th (Sunday) at 2 pm until dusk
Where: Jeanne Hansen Park in Snoqualmie Ridge.
Having it at the park means space for games, kiddos, and using the picnic shelter and grills.
Bring your own food to grill, drinks and a dish to share!
We will have SpikeBall, Cornhole, Ultimate Frisbee, football, soccer…

Results

Results cont

EMOM for 7 mins: Power Cleans, Hang Squat Cleans and Push Jerks & AMRAP 15 mins: Runs, Muscle-ups and Squat Cleans

EMOM for 7 mins: Power Cleans, Hang Squat Cleans and Push Jerks

Every 1 min for 7 mins do:
1 Power Clean
1 Hang Squat Clean
1 Push Jerk
* Choose load, perform as a complex

BTWB

AMRAP 15 mins: Runs, Muscle-ups and Squat Cleans

Complete as many rounds as possible in 15 mins of:
Run 200m
3 Muscle-ups
4 Squat Cleans (155#/105#)

BTWB

Photo by @robcwilson

Events:

Our summer picnic potluck is coming up this Sunday at 2pm! Mark your calendars!

What: SRCF Summer Potluck BBQ
When: August 7th (Sunday) at 2 pm until dusk
Where: Jeanne Hansen Park in Snoqualmie Ridge.
Having it at the park means space for games, kiddos, and using the picnic shelter and grills.
Bring your own food to grill, drinks and a dish to share!
We will have SpikeBall, Cornhole, Ultimate Frisbee, football, soccer…

2015 CrossFit Games Nominated for SportsTravel Awards

Results

Results cont