Community. Coaching. Caring. Since 2009.
Team WOD: Wall Balls, Push Presses, Box Jumps2 person teams
3 rounds for time of:
50 Wall Balls (20#/14#)
50 Push Presses (75#/55#)
50 Box Jump (24″/20″)
Post total time.
4 rounds for time of:
10 Box Jumps (24″/20″)
15 Wall Balls (20#/14#)
20 Push Press (75#/55#)
Photo by @robcwilson @snoridgecrossfit
For time:
1000 Burpees
As a team of 2 just do burpees until you total 1000. Time cap is 60 min. Scale to 500.
APRIL FOOLS!
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.
4 RFT: Lunges and Run4 rounds for time of:
Lunge 100m
Run 300m
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)
Photo by @robcwilson @snoridgecrossfit
For time:
1000 Burpees
As a team of 2 just do burpees until you total 1000. Time cap is 60 min. Scale to 500.
APRIL FOOLS!
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.
Log your best Overhead Squat 3 rep max lift.
Only log the heaviest 3 rep, do not include sets prior to it.
FT: Row Calories, Burpee Box Jump Overs, and SnatchesFor time:
30 Row Calories
20 Burpee Box Jump Overs (24″/20″)
10 Snatches (155#/105#)
Time Cap: 7 Minutes
* Power or Squat Snatch
Photo by @robcwilson @snoridgecrossfit
Log your best Overhead Squat 3 rep max lift.
Only log the heaviest 3 rep, do not include sets prior to it.
1 Hang Power Clean + Power Clean, pick load
Every 1 min for 8 mins.
* Use mats
Complete as many rounds as possible in 20 mins of:
5 Strict Chest-to-bar Pull-ups
10 Ring Push-ups
20 Box Step-ups (30″/24″)
Opt. 2: AMRAP 20 mins: Strict Pull-ups, Push-ups, and Box Step-upsComplete as many rounds as possible in 20 mins of:
5 Strict Pull-ups
10 Push-ups
20 Box Step-ups (24″/20″)
Photo by @robcwilson @snoridgecrossfit
1 Hang Power Clean + Power Clean, pick load
Every 1 min for 8 mins.
* Use mats
Log your best Front Squat 5 rep max lift.
Only log the heaviest 5 rep, do not include sets prior to it.
4 RF-ME / 1 min Stations: DB Squat Cleans, Sit-ups and DB Push Jerks4 rounds, 1 min per station, for max reps of:
Dumbbell Squat Clean, pick load
Sit-up
Dumbbell Push Jerk, pick load
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
*FGB Style. Do NOT drop DB’s. AbMat sit-ups.
Photo by @robcwilson @snoridgecrossfit
Bench Press 8-8-8, using heaviest weight per set
Bent Over Barbell Row 8-8-8, using heaviest weight per set
AMRAP 12 mins: Kettlebell Swing and Burpee LadderComplete as many rounds as possible in 12 mins of:
3 Kettlebell Swings (53#/35#)
3 Burpees
6 Kettlebell Swings
6 Burpees
9 Kettlebell Swings
9 Burpees
* Continue adding 3 reps to each movement until time cap
Photo by @robcwilson @snoridgecrossfit
Congrats to Coaches Jules and Reid for the impressive and strong finish in this past weekend’s Quarterfinals! They both finished the Open in the top 10% and moved forward to Quarterfinals. They completed all 5 WOD’s and Jules finished 515th in the Women’s category for North America while Reid finished 573rd in the Men’s North America region.
Adrian Bozman to Program CrossFit Games
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!
