Category: CF Games

Front Squat 4-4-4-4 & Chipper: Deadlifts, Wall Balls, Hang Power Cleans and 7 more

Front Squat 4-4-4-4

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

Chipper: Deadlifts, Wall Balls, Hang Power Cleans and 7 more

For time:
10 Deadlifts (135#/95#)
20 Wall Balls (20#/14#)
10 Hang Power Cleans (135#/95#)
20 Kettlebell Swings (53#/35#)
10 Front Squats (135#/95#)
20 Box Jumps (24″/20″)
10 Push Press (135#/95#)
20 Pull-ups
10 Back Squats (135#/95#)
20 Burpees

BTWB

Congrats to Chris S. for hitting his 500th WOD tonight!

This Wednesday Kenny from SFH will be in the gym to provide samples including the new Strawberry flavored FUEL! He will be at the 11:30AM class and the 4, 5, 6, and 7 PM classes. If you haven’t had FUEL, Pure, or Recovery or Fish Oil then try a sample.

Final wrap-up: CrossFit Games Update: July 31, 2015

Strict Pull-ups : 5×4 & FGB Style – Handstand Push Ups, Front Squats and Pull-ups

Strict Pull-ups : 5×4

Strict Pull-ups 5×4

Rest as needed between sets.

“FGB Style” – Handstand Push Ups, Front Squats and Pull-ups

3 rounds, 1 min per station, of:
Handstand Push Up
Front Squat (135#/95#)
Pull-up
Rest 1 min

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.

Day at the Games: Awards Ceremony

Events:

This Saturday Aug. 1st is 31Heroes!

“Established to honor the 31 Americans killed in action on August 6, 2011, The 31Heroes Project serves to impact the lives of our nation’s heroes and their families, while remembering the fallen, through athletic endeavors and competitive fundraising events.”

This is a 31 minute long partner WOD that we will run for our 5th straight year. We ask that anyone participating consider donating to the 31Heroes Project to show your support rather than just showing up to work out. To find our more about the WOD and to donate you can here.

We will start at 0930 on Saturday and run waves of 2 until complete. Advanced RX class is cancelled to run multiple waves, 2nd wave will start at 1030.

Snatch 1-1-1 & Chipper: Rows, Air Squats, Runs and Power Snatches

Snatch 1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
In 10 minutes, build to a heavy single (full snatch). Not a max.

Teen, Masters Winners Crowned

Chipper: Rows, Air Squats, Runs and Power Snatches

For time:
Row 1000m
80 Air Squats
Run 400m
40 Power Snatches (Pick load)

BTWB

Congrats to Mike M. on completing his 250th WOD yesterday! Love to see people practice consistency and discipline to better health!

We are back. The Games are in the rear view mirror and now it’s time to catch up and get back to using our fitness. All of the past week’s results will be up soon so thanks for the patience. Speaking of thanks, a big THANK YOU to all of our coaches for keeping the gym on track with almost all classes being covered while the bulk of us were at the Games. It’s not easy running so many classes everyday for just a few coaches and the sacrifice from each of you to your personal schedule is greatly appreciated.

As usual the Games was an awesome experience that was both fun and exhausting, and having the opportunity to have Jules compete in the teens division was particularly rewarding. Going into the Games as the 9th ranked teen in her division out of the Open, Jules finished in 9th at the Games. We are really proud of her for her effort, results and the constant smile on her face throughout some tough workouts and long days. The Games stage proves that those competing are among the best CrossFitters in the world, regardless of what division. Jules you are PROVEN!

All of the teens that were there are laser focused and so advanced its shocking to think that they are putting up numbers that several years ago were what the individual Games athletes were doing. It’s going to be a tough task to get back there, but I have no doubt Jules will be putting in the work this next year to get back out on the soccer stadium field in the Stub Hub.

The Fittest on Earth

Advanced RX: "Roney"

Advanced RX Class:

Push Press 1-1-1-1-1

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

“Roney“

4 rounds for time of:
Run 200m
11 Thrusters (135#/95#)
Run 200m
11 Push Press (135#/95#)
Run 200m
11 Bench Press (135#/95#)

BTWB

Police Service of Northern Ireland Constable Ronan Kerr, 25, of Omagh, Northern Ireland, was killed on April 2, 2011 by a car bomb outside his home in Omagh. He is survived by his mother Nuala, brothers Cathair and Aaron, and sister Dairine. ~ crossfit.com

Pic by @robcwilson

On Tuesday the CF Games begin! We will kick off the week coaching, cheering and supporting Jules as she takes on three days of awesome workouts against the other top 9 teens in the 16-17 year division. I personally cannot wait to be able to coach her at the Games. She’s put in countless hours and days of hard training and skill work and she couldn’t be more ready than she is both mentally and physically. The whole gym wishes you good luck and we know you will kill it in Carson!

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)

Want to know the workouts that have been announced for the Games so far? Click here.
CrossFit Games Update: Women’s Picks

Team WOD: Box Jumps, Wall Balls, Ball Slams

Teams of 3
4 rounds for time of:
20 Box Jumps (24″/20″)
20 Wall Balls (20#/14#)
20 Ball Slams (30#/20#)

Post total time.
* One person on each station – teams must rotate through each station, teams can only rotate stations after everyone on the team has finished their station.

BTWB

Pics by @robcwilson

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)

Story in the Meridian

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