Community. Coaching. Caring.
More like “Day Off Gone Bad”.
Remember the reason for today. The following is a video with the faces of the Heroes for whom several of the WOD’s we do are named after (posted on the CrossFit main site). Rest in peace.
Squatch was recently seen going surfing. Was this a rest day? The real question is where is his kettlebell?
For Time:
The man-maker push-up:
Using dumbbells perform a push-up. As you complete the push-up pull the dumbbell upwards into a one arm row. Alternate the row with each arm after you complete the push-up. These will make the man (or woman).
Travis, Deb and Curtis were fortunate enough to try these with a WOD that used the man-maker and the dumbbell hang clean.
The Overhead Squat is a weightlifting movement that requires strength, coordination, flexibility, power and a stable midline. Its ability to test the strength of your core, shoulders, and legs is unsurpassed. It’s a technical lift that requires practice, practice, more practice and then patience, but once you get it you quickly see a change in your speed and power. We have been focusing on these quite a bit with PVC pipe both in Elements and then in warm-ups. The weather made for a perfect time for several of you to try it with a barbell or load to feel the difference so we ran everyone through a scaled version of “Nancy”.
The power clean is a very important movement that teaches power and explosiveness. It leads to being able to rapidly getting weight up to your rack position for going overhead. The push jerk is essential to pushing heavy weight overhead. This combination of two movements are a huge benefit to the athelete in strength and conditioning.
This can be a tough movement for those new to Olympic Lifts but that is why we use the PVC pipe so much. After a month of working through many of the fundamental movements Deb, Adriana and Curtis moved on to the more complex barbell exercise. They all learned the Power Clean and Jerk and steadily improved on form, coordination and technique throughout the WOD. Great job all of you!
Our SnoRidge “Squatch” T-Shirt designs!
Exclusive T’s (These must be earned):
These shirts are designed and made by Galaxy Print Designs for us and are high quality Tees. Some feature our mascot the “Squatch” holding his kettlebell and pondering his next WOD.
Tees are typically American Apparel or Next Level Apparel brand and high quality. The women’s T is cut for women.
Both men’s and women’s are high quality cotton T-Shirts that fit well with little to no shrinkage.
Colors/Styles:
Email us to check stock! We don’t keep many on hand and sell quick.
All T’s Pricing: $20 each <Email to check stock>
*If you require shipping we will mail via USPS and will contact you with the shipping charge.
Please email us with M/W, size, and color if interested. We also have fight shorts and hoody’s from time to time.
Your first few sessions with us will cover the “Elements” or the foundational movements you will use often in CrossFit. For more information on what Elements is all about, please click on the following link: Getting Started (which is also on the left side of our page under “Resources”).
Our new “Squatch” T-Shirts are now available!
These shirts are designed and made by Coalition Press Affiliate Shirts for us and are high quality Tees. They feature our mascot the “Squatch” holding his kettlebell and pondering his next WOD.
The men’s tees are Affiliate Shirts “Hell On Earth” brand and are tagless. The women’s are Bella brand with a slightly longer cut (to avoid riding up while doing burpees, thrusters, overhead squats…) and are cut for women.
Both men’s and women’s are high quality cotton T-Shirts that fit well with little to no shrinkage.
Colors:
Men’s: Black / Women’s: Black or Pink
Pricing: $20 each
*If you require shipping we will mail via USPS and will contact you with the shipping charge.
Please leave a comment with M/W, size, and color if interested. We will soon have a PayPal link where you will be able to purchase online.
Remember you don’t need to “get in shape” to start CrossFit! Showing up for that first workout is the first step to greater fitness, no matter what level you are at. Sticking with it with consistency is the key to seeing results. Why wait? 3-2-1 Go!
Please contact us to get started and find out our next OnRamp start date! Slots fill QUICKLY!
Our OnRamp is a 6 session program designed to allow for more instruction and coaching with beginners for a longer period of time. We feel this benefits the newcomer from feeling overwhelmed, intimidated, or reluctant to joining large group classes after they start. We think an extensive entry program can only help set up the new CrossFit athlete for longer term success.
OnRamp Cost:
Cost: $175 (plus tax)
Includes: 6 OnRamp Classes (1 hr. each), plus the remaining 2 weeks of the month with free unlimited classes (30 days from start of OnRamp) and the SRCF/Whole9 Nutrition Guide
Upon completion and graduation from OnRamp the last two weeks of the start month are included (30 day period from the OnRamp start date) before needing to choose between continuing into our daily group classes with either of our monthly memberships; unlimited or our 2x weekly membership plan.
Click on the following link for more info on our Class Schedule and Fees
Click here to Pay for Training
SnoRidge CrossFit Health Assessment and Liability Release Waiver
