Community. Coaching. Caring. Since 2009.
5 RFT: Double Unders and Alternating Dumbbell Snatches5 rounds for time of:
35 Double Unders
20 Alternating Dumbbell Snatches, pick load
* Sub KB swings if you do not have a dumbbell.
* DB power snatches touch both ends to floor, do not drop DB, alternate hands each snatch.
Photo by @robcwilson @snoridgecrossfit
AMRAP 15 mins: Air Squats, Walking Lunges and AbMat Sit-upsComplete as many rounds as possible in 15 mins of:
12 Air Squats
12 Walking Lunges
24 AbMat Sit-ups
* Sub alternating reverse lunges if you do not have room.
Warm-up:
-Arm Circles (30 sec)
-Torso Rotations (30 sec)
-Leg Swings (30 sec)
-Bootstraps (30 sec)
-PVC Passthrus (3 reps, inch hands in, 3 reps, until sticking point) (1 min)
-PVC OHS 10 reps
Air Squats
3 x air squat + 3 sec bottom hold
5 x air squat
Lunges
8 x lunges
Plank Hold
-Perform a 20-25 sec hold
Photo by @robcwilson @snoridgecrossfit
Photo by @robcwilson @snoridgecrossfit
1st day for Equipment checkout is done!
If you didn’t know please check your email as well as our gym Facebook group for more details.
Imbalance Testing Day – Part 1
A single set of Push-ups for max reps.
Rest 5 mins before part 2.
Government actions around the COVID-19 pandemic have devastated local gyms, putting thousands of gyms at risk of closing forever. The Community Gyms Coalition, an alliance of more than 15,000 local fitness facilities, is urging Congress to provide up to $30 billion in direct relief to help local gyms survive and recover. To convince Congress to support this approach, we need your help. Please take five minutes to send an email to your members of Congress to urge them to include direct support for gyms in any upcoming relief legislation.
ATTENTION:
In case you haven’t heard the the latest Governor’s announcement, gyms are ordered to shut down STARTING TUESDAY 11/17 until 12/13.
As of now we will plan to reopen on Monday 12/14.
Our last full day of classes is Monday 11/16 (including the Teens class at 4pm).
After being forced to close for 4 months (March-June) and having significant losses to our revenue, we had recently climbed back some despite being limited in classes. Membership rebound had been encouraging for September and October. We need your support and hope each and every one of you stick with us and will not drop your membership. That said we understand of course that everyone is impacted by this in some way. Please email us if you need to make any updates on your membership.
Please stay tuned for details around equipment checkout dates later this week (no rowers, bars and bumpers as we don’t have enough for everyone). We will continue to program workouts you can do at home during this and will loan out a combo of KB/DB, abMat, box and rope. We will also send an email out by tomorrow to all current members.
New COVID-19 restrictions on businesses, social gatherings start taking effect tonight
Back Squat 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 18 mins: Rows, Back Squats and Pull-ups
Complete as many rounds as possible in 18 mins of:
Row 250m
10 Back Squats (95#/65#)
6 Pull-ups
Photo by @robcwilson @snoridgecrossfit
Complete as many rounds as possible in 10 mins of:
1 Deadlift, 115/75 lbs
1 Hang Power Clean, 115/75 lbs
1 Front Squat, 115/75 lbs
1 Push Press, 115/75 lbs
Any time the weight settles on the ground perform 5 Burpees.
AMRAP 10 mins: Deadlifts, Hang Power Cleans, Front Squats and Push PressComplete as many rounds as possible in 10 mins of:
1 Deadlift (115#/75#)
1 Hang Power Clean (115#/75#)
1 Front Squat (115#/75#)
1 Push Press (115#/75#)
* Any time the weight settles on the ground perform 5 Burpees.
As a team of 2 complete as many rounds as possible in 15 Mins of:
4 Deadlifts (135#/95#)
3 Hang Power Cleans (135#/95#)
2 Push Press (135#/95#)
1 Front Squat (135#/95#)
* One bar per team. Alternate work/rest with partner.
* Switch after each full ROUND with your partner.
Post total rounds.
Photo by @robcwilson @snoridgecrossfit
Dumbbell Floor Press 10-10-10-10, using heaviest weight per set
Double Dumbbell Bent Over Row 8-8-8-8, using heaviest weight per set
AMRAP 20 mins: Hang Power Snatches, Toes-to-bars and Box JumpsComplete as many rounds as possible in 20 mins of:
5 Hang Power Snatches (95#/65#)
10 Toes-to-bars
15 Box Jumps (24″/20″)
Photo by @robcwilson @snoridgecrossfit
Vellner and Fikowski Announce the “Lock-Down Bro-Down,” Coming November 20
Squat Clean 1-1-1-1-1Squat Clean 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 rounds for time of:
20 Wall Balls (20#/14#)
15 Ball Slams (30#/20#)
Photo by @robcwilson
If you haven’t noticed in the past week we have been publishing the daily WOD to this website (in addition to Instagram) overnight. This allows you to see the workout when you wake up. Thanks to Joe for writing the #joecode for making this happen since beyondthewhiteboard.com put up their paywall to see the daily workout!
Eric Roza Lays Out New Approach, Details For 2021 And Beyond
