Category: Beyond the Whiteboard

Snatch 1-1-1-1-1 & AMRAP 12 mins: Pull Up (Strict), Power Snatches and Overhead Squats

Snatch 1-1-1-1-1

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

CrossFit Games Update: Men’s Picks

AMRAP 12 mins: Pull Up (Strict), Power Snatches and Overhead Squats

Complete as many rounds as possible in 12 mins of:
3 Pull Up (Strict)
6 Power Snatches (95#/65#)
9 Overhead Squats (95#/65#)

BTWB

Pic by @robcwilson; Photobomb #2 by FrankFace

Handstand Hold Practice & AMRAP 20 mins: Handstand Push-ups, Burpee Onto Plates, Kettlebell Swings and AbMat Sit-ups

Handstand Hold Practice: 3x Max Hold or Progressions

Handstand Hold 3x Max Hold Freestanding

Or Work on Handstand hold against the wall

AMRAP 20 mins: Handstand Push-ups, Burpee Onto Plates, Kettlebell Swings and AbMat Sit-ups

Complete as many rounds as possible in 20 mins of:
10 Handstand Push-ups
15 Burpee Onto Plates (45# plate)
20 Kettlebell Swings, 53/35 lbs
25 AbMat Sit-ups

BTWB

Pics by @robcwilson; Photobomb by Lindsay

SnoRidge class schedule adjustments for Monday 7/20 – Tuesday 7/28 during the CF Games:

Wednesday 7/22: 0930 and 1130 classes cancelled
Saturday 7/25: 1045 Advanced RX Class cancelled
Monday 7/27 and Tuesday 7/28: 0930 and 1130 classes cancelled…
ALL other classes will follow our normal schedule! (If you don’t see it above then it’s happening)

We are very grateful that the coaches not attending the Games will be stepping up to cover so many of the class times to keep the gym running on an almost normal day to day operation. We definitely couldn’t do it without all of our great coaches! Please thank them for adjusting their schedules.
Carson’s Newest ‘Dottir’
New team event announced:
Individual Event Goes Team

Handstand Hold : 3x Max Hold

Handstand Hold 3x Max Hold

Rest as needed between efforts.

Front Squat 3-3-3 & 3 RFT: Runs, Squat Cleans and Ring Dips

Front Squat 3-3-3

Use the heaviest weight you can for each set.

3 RFT: Runs, Squat Cleans and Ring Dips

3 rounds for time of:
Run 400m
7 Squat Cleans (165#/110#)
15 Ring Dips

BTWB

Pics by @robcwilson

CF Games class schedule adjustments for Monday 7/20 – Tuesday 7/28:

Wednesday 7/22: 0930 and 1130 classes cancelled
Saturday 7/25: 1045 Advanced RX Class cancelled
Monday 7/27 and Tuesday 7/28: 0930 and 1130 classes cancelled
ALL other classes will follow our normal schedule! (If you don’t see it above then it’s happening).

We are very grateful that the coaches not attending the Games will be stepping up to cover so many of the class times to keep the gym running on an almost normal day to day operation. We definitely couldn’t do it without all of our great coaches! Please thank them for adjusting their schedules.

Want to watch the Games? See below for how.
How to Watch the Games in 2015
Sanctions Handed Out For Drug Policy Violations

Front Squat 3-3-3

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

Deadlift 3-3-3-3-3 & Pull-ups, Power Cleans, Runs

Deadlift 3-3-3-3-3

Rest as needed between sets.

Masters and Teenage Games Events Released

Pull-ups, Power Cleans, Runs

For Time:
25 Pull-ups
15 Power Cleans (135#/95#)
200m Run
20 Pull-ups
10 Power Cleans
400m Run
10 Pull-ups
5 Power Cleans
800m Run

Post total time.

BTWB

Pic by @robcwilson

Deadlift PR’s a plenty today!

World Premiere of ‘Froning, The Fittest Man in History’ July 23

Deadlift 3-3-3-3-3

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

Thruster : 1 Rep Max & 5 RFT: Thrusters, Toes To Bars and Box Jump (24 In.)s

Thruster : 1 Rep Max

Record your best Thruster 1 Rep Max lift.

5 RFT: Thrusters, Toes To Bars and Box Jumps

5 rounds for time of:
15 Thrusters (75#/55#)
12 Toes To Bars
9 Box Jump (24″/20″)

BTWB

Pics by @robcwilson

Tomorrow Jules begins the family road trip to Carson to compete in the 2015 CF Games. Only 8 more days until the first event. Hope they announce it soon!

We will announce the minor adjustments to the gym class schedule soon for the week plus of the CF Games (starting next week). Stay tuned!

Story in the Pacific

Thruster : 1 Rep Max

Record your best Thruster 1 Rep Max lift.