Lifting: Squat Cleans and Front Squats
Squat Clean 1-1-1-1-1, using heaviest weight per set
Front Squat 2-2-2-2-2, using heaviest weight per set
Complex 1+2
Author: snoridgecf
Lifting: Squat Cleans and Front Squats & 5 RFT: Thrusters, Hang Power Cleans and Ball Slams
Lifting: Squat Cleans and Front Squats
Squat Clean 1-1-1-1-1, using heaviest weight per set
Front Squat 2-2-2-2-2, using heaviest weight per set
Complex 1+2
5 RFT: Thrusters, Hang Power Cleans and Ball Slams
5 rounds for time of:
5 Thrusters (115#/75#)
10 Hang Power Cleans (115#/75#)
15 Ball Slams (30#/20#)
Photo by @robcwilson
Schedule:
The 2016 CF Games have begun! See below for schedule impacts.
- We will only have one class impacted. The Monday 6am class on 7/25 is cancelled.
- ALL other classes are covered and will run on the normal schedule!
- Huge thanks to all of the coaches who are able to cover so many classes for that time.
This afternoon was the first SRCF Tweens and Teens class and they all had fun learning to squat and finishing with a good workout with a “Baseline” AMRAP. This week they will learn basic kettlebell swings (eye level) and kettlebell deadlifts, the push press as well as box jumps and some other skills. Workouts are programmed to be scaled versions of the daily gym WOD but within a rep scheme and timeframe that is suitable. Fitness related games and activities are also added in addition to learning proper movement. Weight is allowed as technique is demonstrated at the individual level. If you are interested in signing up let us know!
Registration covers three weeks so if they can’t make a certain week due to vacation or other camps their registration will continue into the next session (or we can prorate). We will be taking registrations at any time so no need to wait until August.
SRCF Tweens and Teens Class:
- Ages: 10-15 only
- Each “Session” will be 3 weeks until August 25th which will then pause for “back to school”. During the fall/winter and spring there will be another session(s).
- 3 afternoon classes per week Mon/Wed/Thurs
- Time: 3pm to 4pm
- Led by Coach Jessika (who is also the Twin Falls Middle School Health and Physical Education Teacher)
- Cost: $140 for each 3 week session (we can prorate to accommodate vacation schedules)
- Class size: Limited to 14 Teens
- Go here to Register
- Select “Services” then “CrossFit Kids” and add to cart
- Please add your child under your MindBody Info (Select “Profile” and “Family Members” tab)
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!
Note:
- During the Teens class time the gym floor is NOT OPEN for anyone at all to work on skills, supplementary WOD’s, cardio work etc.
- You may NOT go out into the gym to do mobility or stretch and watch the class. This is a major distraction for Coach Jessika and the kids and will only stall class or possibly cause someone to feel pressure.
- Parents may wait in the lobby or can use the upstairs during the class to do mobility.
- Children under the age of 10 are NOT allowed out into the gym floor and also must stay in the Cave (not in the lobby or upstairs). Parents need to enforce the rules of children in the kids area i.e. Squatch Cave.
Lifting: Hang Squat Snatches and Snatch Balances & 21-15-9: Deadlifts and Overhead Squats
Team WOD: Dumbbell Snatches, Sprints, Burpees
Team WOD: Dumbbell Snatches, Sprints, Burpees
Partner up and alternate so each person completes:
8 rounds (each partner) for time of:
10 Dumbbell or (Kettlebell) Snatches (45#/30#)
100m Sprint
* You must complete 5 burpees each round while your partner completes their round.
** Burpees can be completed any point during the time your partner is completing their round but if they return and you have not done them you cannot begin your snatches until they are done.
Post total time.
BTWB
Photo by @robcwilson
Tomorrow we will start our Teens class. There is plenty of room still to sign up. Registration covers three weeks so if they can’t make a certain week due to vacation or other camps their registration will continue into the next session (or we can prorate). We will be taking registrations at any time so no need to wait until August. Any questions let us know!
SRCF Tweens and Teens Class:
Here are the details for our new CrossFit Tweens and Teens Class that will begin this Monday 7/18 at 3pm!
- Ages: 10-15 only
- Each “Session” will be 3 weeks until August 25th which will then pause for “back to school”. During the fall/winter and spring there will be another session(s).
- 3 afternoon classes per week Mon/Wed/Thurs
- Time: 3pm to 4pm
- Led by Coach Jessika (who is also the Twin Falls Middle School Health and Physical Education Teacher)
- Cost: $140 for each 3 week session (we can prorate to accommodate vacation schedules)
- Class size: Limited to 14 Teens
- Go here to Register
- Select “Services” then “CrossFit Kids” and add to cart
- Please add your child under your MindBody Info (Select “Profile” and “Family Members” tab)
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!
Note:
- During the Teens class time the gym floor is NOT OPEN for anyone at all to work on skills, supplementary WOD’s, cardio work etc.
- You may NOT go out into the gym to do mobility or stretch and watch the class. This is a major distraction for Coach Jessika and the kids and will only stall class or possibly cause someone to feel pressure.
- Parents may wait in the lobby or can use the upstairs during the class to do mobility.
- Children under the age of 10 are NOT allowed out into the gym floor and also must stay in the Cave (not in the lobby or upstairs). Parents need to enforce the rules of children in the kids area i.e. Squatch Cave.
Schedule:
The 2016 CF Games begin NEXT week.
- We will only have one class impacted. The Monday 6am class on 7/25 is cancelled.
- ALL other classes are covered and will run on the normal schedule!
- Huge thanks to all of the coaches who are able to cover so many classes for that time.
Advanced RX: Lifting: Hang Squat Snatches and Snatch Balances & 21-15-9: Deadlifts and Overhead Squats
Advanced RX Class:
Lifting: Hang Squat Snatches and Snatch Balances
Hang Squat Snatch 1-1-1-1-1, using heaviest weight per set
Snatch Balance 1-1-1-1-1, using heaviest weight per set
21-15-9: Deadlifts and Overhead Squats
21-15-9 reps, for time of:
Deadlift (225#/155#)
Overhead Squat (135#/95#)
Front Squat 2-2-2-2-2 & AMRAP 17 mins: Rope Climbs, Run and Max Rep Front Squats
AMRAP 17 mins: Rope Climbs, Run and Max Rep Front Squats
Complete as many rounds as possible in 17 mins of:
2 Rope Climbs (15 ft.)
Run 400m
Max rep Front Squats (135#/95#)
*Each round complete max reps unbroken FS (from ground).
**As soon as you drop the bar, start a new round. Rest only in front rack position. Score total reps FS.
BTWB
Photo by @robcwilson
SRCF Tweens and Teens Class:
Here are the details for our new CrossFit Tweens and Teens Class that will begin this Monday 7/18 at 3pm!
- Ages: 10-15 only
- Each “Session” will be 3 weeks until August 25th which will then pause for “back to school”. During the fall/winter and spring there will be another session(s).
- 3 afternoon classes per week Mon/Wed/Thurs
- Time: 3pm to 4pm
- Led by Coach Jessika (who is also the Twin Falls Middle School Health and Physical Education Teacher)
- Cost: $140 for each 3 week session
- Class size: Limited to 14 Teens
- Go here to Register
- Select “Services” then “CrossFit Kids” and add to cart
- Please add your child under your MindBody Info (Select “Profile” and “Family Members” tab)
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!
Note:
- During the Teens class time the gym floor is NOT OPEN for anyone at all to work on skills, supplementary WOD’s, cardio work etc.
- You may NOT go out into the gym to do mobility or stretch and watch the class. This is a major distraction for Coach Jessika and the kids and will only stall class or possibly cause someone to feel pressure.
- Parents may wait in the lobby or can use the upstairs during the class to do mobility.
- Children under the age of 10 are NOT allowed out into the gym floor and also must stay in the Cave (not in the lobby or upstairs). Parents need to enforce the rules of children in the kids area i.e. Squatch Cave.
Schedule:
The 2016 CF Games begin NEXT week.
- We will only have one class impacted. The Monday 6am class on 7/25 is cancelled.
- ALL other classes are covered and will run on the normal schedule!
- Huge thanks to all of the coaches who are able to cover so many classes for that time.
Alt EMOM 10 mins: Muscle-ups and Bar Muscle-ups
Alt EMOM 10 mins: Muscle-ups and Bar Muscle-ups
Every 1 min for 10 mins, alternating between:
2 Muscle-ups
2 Bar Muscle-ups
Alternate Ring MU and Bar MU. Scale 2 Ring MU to 2 Ring Dips. Scale 2 Bar MU to 2 Strict Pull-ups
Alt EMOM 10 mins: Muscle-ups and Bar Muscle-ups & Chipper: Run, Thrusters, Handstand Push-ups, Box Jump Overs, K2E, Muscle-ups
Alt EMOM 10 mins: Muscle-ups and Bar Muscle-ups
Every 1 min for 10 mins, alternating between:
2 Muscle-ups
2 Bar Muscle-ups
Alternate Ring MU and Bar MU.
Chipper: Run, Thrusters, Handstand Push-ups, Box Jump Overs, K2E, Muscle-ups
For time:
Run 1000m
50 Thrusters (45#/33#)
40 Handstand Push-ups
30 Box Jump Overs (24″/20″)
20 Knees To Elbows
10 Muscle-ups
BTWB
Photo by @robcwilson
SRCF Tweens and Teens Class:
It’s back! Our Teens class will now be a separate class for the summer and will run three times a week.
Here are the details for our new CrossFit Tweens and Teens Class that will begin next Monday 7/18 at 3pm!
- Ages: 10-15 only
- Each “Session” will be 3 weeks until August 25th which will then pause for “back to school”. During the fall/winter and spring there will be another session(s).
- 3 afternoon classes per week Mon/Wed/Thurs
- Time: 3pm to 4pm
- Led by Coach Jessika (who is also the Twin Falls Middle School Health and Physical Education Teacher)
- Cost: $140 for each 3 week session
- Class size: Limited to 14 Teens
- Go here to Register
- Select “Services” then “CrossFit Kids” and add to cart
- Please add your child under your MindBody Info (Select “Profile” and “Family Members” tab)
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!
Note:
- During the Teens class time the gym floor is NOT OPEN for anyone at all to work on skills, supplementary WOD’s, cardio work etc.
- You may NOT go out into the gym to do mobility or stretch and watch the class. This is a major distraction for Coach Jessika and the kids and will only stall class or possibly cause someone to feel pressure.
- Parents may wait in the lobby or can use the upstairs during the class to do mobility.
- Children under the age of 10 are NOT allowed out into the gym floor and also must stay in the Cave (not in the lobby or upstairs). Parents need to enforce the rules of children in the kids area i.e. Squatch Cave.
Schedule:
The 2016 CF Games begin NEXT week.
- We will only have one class impacted. The Monday 6am class on 7/25 is cancelled.
- ALL other classes are covered and will run on the normal schedule!
- Huge thanks to all of the coaches who are able to cover so many classes for that time.
Grace
Grace & Checkout: Clean 1 Rep
Checkout: Clean 1 Rep
Clean 1 Rep (Power or Squat)
Use the heaviest weight you can for each set.
Rest as needed between sets.
After “Grace”, work up to a heavy 1 rep on your Clean
BTWB
Photo by @robcwilson
Grace for the benchmark today then a max clean after for a twist! Congrats to everyone who PR’d or did this one for their first time.
Parents: See yesterday’s post for details about our new SRCF Tweens and Teens class that starts next week (runs M/W/Th from 3-4pm through the end of August.