Push Jerk 3-3-3 & 18-15-12-9-6: Push Jerks, Toes-to-bars and Lateral Burpees

Push Jerk 3-3-3

Push Jerk 3-3-3

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

18-15-12-9-6: Push Jerks, Toes-to-bars and Lateral Burpee (Over Barbell)

18-15-12-9-6 reps, for time of:
Push Jerk (135#/95#)
Toes-to-bar
Lateral Burpee (Over Barbell)

BTWB 

SnoRidge CrossFit_Lateral Burpee

Photo by @robcwilson

Congrats to Joe W. on hitting WOD #250!

Looking forward to this documentary on the 2015 CF Games releasing on iTunes on Feb. 23.

Fittest On Earth: Documentary Trailer 

SRCF Open Count:

33 Registered

Results

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Squat Clean : 1 Rep Max & AMRAP 17 mins: Muscle-ups, Squat Cleans and Runs

SnoRidge CrossFit_CleanSquat Clean : 1 Rep Max

Record your best Squat Clean 1 Rep Max lift.

AMRAP 17 mins: Muscle-ups, Squat Cleans and Runs

Complete as many rounds as possible in 17 mins of:
5 Muscle-ups
5 Squat Cleans (165#/110#)
Run 400m

BTWB 

Photo by @robcwilson

Lots of PR’s and near PR’s today!

Sam Briggs showed why one of her nicknames is “The Engine”. She not only set a world indoor rowing record in the 500m (for her weight class); she also set a British record for the 2000m.

Sam Briggs Sets New 500m Rowing World Record www.boxlifemagazine.com

Results

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Pricing Updates

Since we have been an Affiliate since 2009 we have never increased our prices. In fact we lowered them once several years ago. Over these past 7 years we have been impacted by increased operating costs annually; seeing rises in everything from our utilities, software processing and transaction fees, building association dues, license fees, retail merchandise product and shipping costs, equipment costs, tax rates, and much, much more. Each year we have made the conscious decision to keep our pricing the same and instead absorbed these costs into our monthly operating costs. We have watched as every other CrossFit Affiliate around us has raised their fees and local fitness centers and personal trainers have adjusted their pricing upwards year after year. We can’t continue to absorb these costs to our bottom line.
Beginning with our March 2016 Dues billing cycle we are implementing a small increase to our monthly membership rates of $9 for each type of membership. This is the very least amount we could increase that helps offset the increases in our operating costs. It keeps us both competitive and yet still below the local competition.
You will see this change go into effect for your March period dues, and depending on when those bill you may see the change in your Feb. billing cycle (our dues are payment for the next 30 day cycle).
We’d like to thank you for choosing SnoRidge CrossFit. Each and every one of you are what makes up our unique community. All of you help keep our doors open to provide a fun place to train and improve our health. We hope to continue that for many more years to come.

Bench Press 2-2-2-2-2 & Pt. 1 AMRAP DU and Power Snatch & Pt. 2 AMRAP C2B "Cindy"

SnoRidge CrossFit_BenchBench Press 2-2-2-2-2

Bench Press 2-2-2-2-2

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

Pt. 1 AMRAP DU and Power Snatch

Complete as many rounds as possible in 5 mins of:
30 Double Unders
15 Power Snatches (75#/55#)

Rest 3 minutes then complete AMRAP 2

BTWB 

Pt. 2 AMRAP C2B “Cindy”

Complete as many rounds as possible in 10 mins of:
5 Chest-to-Bar Pull-ups
10 Push-ups
15 Air Squats

BTWB 

Photo by @robcwilson

“The CrossFit Kitchen: Chipotle Chicken Frittata” – CrossFit Journal [video] and [recipe]

Results

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Team WOD: Thrusters, Sumo Deadlift High-pulls, Hang Power Cleans

SnoRidge CrossFit_FSTeam WOD: Thrusters, Sumo Deadlift High-pulls, Hang Power Cleans

As a Team of 2 complete as many rounds as possible in 20 mins of:
6 Thrusters (95#/65#)
7 Sumo Deadlift High-pulls (95#/65#)
8 Hang Power Cleans (95#/65#)

Post total rounds.
* One barbell per team
** Alternate each exercise with your partner, one works while one rests (Partner 1 completes all 6 Thruster, then partner 2 does 7 SDHP, etc.)

BTWB 

Photo by @robcwilson

Results

Advanced RX: Hang Cluster : 1 Rep Max & 9-7-5-3: Hang Power Cleans, Thrusters, Bar Muscle-ups and Lateral Burpee (Over Barbell)

Advanced RX Class:

SnoRidge CrossFit_Hang CleanHang Cluster : 1 Rep Max

Record your best Hang Cluster 1 Rep Max lift.

9-7-5-3: Hang Power Cleans, Thrusters, Bar Muscle-ups and Lateral Burpee (Over Barbell)

9-7-5-3 reps, for time of:
Hang Power Clean, 155/105 lbs
Thruster, 155/105 lbs
Bar Muscle-up
Lateral Burpee (Over Barbell)

Checkout: 21-15-9: Row (calories) and Farmers Walk (Kettlebell)

21-15-9 reps, for time of:
Row (calories)
Farmers Walk (Kettlebell), 53 lbs, 50m

BTWB 

Photo by @robcwilson

We are at 24 people in the Open.  Get registered. It’s coming.

Also we will be having a SFH tasting/sample event in Week 1 of the Open and Kenny from will not only provide samples but talk to each class about the different supplements.

Our Friday Night Lights this year will be more fun the more people that sign up. Don’t hold out, there is no pressure or expectation other than what you put on yourself!

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