Team WOD: AMRAP 20 mins: Power Snatches, Lateral Burpee Over Bars, and Air Squats
As a team of 2 complete as many rounds as possible in 20 mins of:
3 Power Snatches (115#/75#)
6 Lateral Burpee Over Bars
9 Air Squats
* As a team of 2 alternate each exercise with your partner.
Team WOD: AMRAP 20 mins: Row, Wall Balls and KB Swings
In teams of 2 complete as many rounds as possible in 20 mins of: 10 Row Calories 15 Wall Balls (20#/14#) 15 Kettlebell Swings (53#/35#)
Alternate exercises: team member 1 starts with the row. When he/she reaches 10 Row Calories, team member 2 starts the Wall Balls. When he/she finishes 15 Wall Balls, team member 1 starts the Kettlebell Swings. When he/she finishes team member 2 starts Rowing, and so on and so forth…Log total rounds completed and team member in notes.
Team WOD: AMRAP 20 mins: Row, Dumbbell Devil Press and Box Jump Overs
Complete as many rounds as possible in 20 mins of:
10 Row Calories
5 Dumbbell Devil Press, pick load
10 Box Jump Overs (24″/20″)
* As a team of 2, alternate each movement. (partner 1 row, partner 2 DB Devil Press, partner 1 BJO, etc.)
For quality:
Muscle-up Skill Practice, 10 mins
* If you can’t do 5 strict Pull-ups, 5 T2B (UB) and 5 Ring Dips then work those skill pieces that are missing before starting Ring MU progressions.
Wear a 20/14 lb weight vest.
* Optional to wear a weight vest or perform just DB lunges (farmer carry light DB/KB)
* Walking 100m down to end of alley, then run 3 x 100m. (Finish at gym doors)
Since we have been an Affiliate since 2009 we have increased our prices once. In fact we lowered them once several years after opening. Over these past 13 years we have been impacted by increased operating costs annually. We have absorbed many of these costs in comparison to what many other high intensity fitness or CrossFit gyms around us have done (which may or may not have been the best business decision). We did this out of wanting to stay true to our community and not price out new clients who haven’t realized how life changing a CrossFit community truly is. In the past 2 ½ years running this business it has been the toughest it’s ever been. I won’t lie we have talked numerous times during the pandemic and post pandemic about how long we can continue to operate effectively amid mandated shutdowns, a challenging business environment, COVID restrictions keeping new clients from joining or attending, CFHQ related turmoil, and building related issues. We have fought through it because we love this community and we love CrossFit. We love the support you all have shown us time and time again. Closing the gym due to external circumstances like a pandemic just isn’t in our DNA.
With the current spiking inflation impacting everything from our utilities and water/sewer, software processing and transaction fees, building association dues, license fees (state and local), retail merchandise product and shipping costs, gym supplies, equipment costs, labor and tax rates, cleaning services, internet and cable, and much more. Each year since 2016 we have made the conscious decision to keep our pricing the same and instead absorbed these costs into our monthly operating costs. We can’t continue to absorb these costs to our bottom line.
Beginning with our April 2022 Dues billing cycle we are implementing a small increase to our monthly membership rates of $5 for each type of membership ($9 for Couples). This is the very least amount we could increase that helps offset the increases in our operating costs. It keeps us at break even while competitive and yet still below the local competition. You will see this change go into effect for your April period dues, and depending on when those bill you may see the change in your late March 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 while bonding with likeminded individuals. We are looking forward to another year of big classes, gatherings, and no more restrictions!
Record your best Partner Deadlift 3 Rep Max lift.
* Team of 2 take 10 minutes to find a touch and go 3RM. Match height for partners by having the shorter partner stand on a mat(s) to level the hips with the other partner. Focus on communication for up/down.
Team WOD: 21-18-15-12-9-6-3: Partner Deadlifts, Bar Facing Burpees and Chest-to-bar Pull-ups
21-18-15-12-9-6-3 reps, for time of:
Partner Deadlift, pick load
Bar Facing Burpee
Chest-to-bar Pull-up
* As a team of 2 choose load for DL and touch and go. Split reps on Burpees and C2B (one works/one rests).
Complete as many rounds as possible in 25 mins of:
8 Handstand Push-ups
8 Box Jumps (30″/24″)
1 Rope Climb, 15 ft
U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North Carolina, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan. He is survived by his parents, Jeff and Dianne Falkel. ~ www.crossfit.com
* Choose Option 1 or 2
* Scale 1 RC to 2 Supine RC per round (start and finish on the floor)
Complete as many rounds as possible in 20 mins of:
12 Push Press (95#/65#)
8 Box Jumps (30″/24″)
1 Rope Climb, 15 ft
* Choose option 1 or 2
* Scale 1 RC to 2 Supine RC