Community. Coaching. Caring. Since 2009.
Power Snatch (Touch & Go) 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats. Load should not exceed 65-70% 1RM. Focus on technique and establishing a light to moderate working load.
Power Snatch (Touch & Go) 3-3-3-3Power Snatch (Touch & Go) 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats. Load should not exceed 65-70% 1RM. Focus on technique and establishing a light to moderate working load.
4 rounds for time of:
30 Double Unders
20 Power Snatches (75#/55#)
10 Pull-ups
Rest 2 mins
Photo by @robcwilson @snoridgecrossfit
“Murph Challenge” this Sat. 4th of July!
Sign-up required on MindBody. No drop-in’s or guests.
Time slots (Sat. 7/4):
9-10am (Full)
10:15-11:15am (Full)
11:30am-12:30pm
Full, 1/2 or 1/4 Murph options!
Back Squat 3×3 at 65% 1RM
Rest as needed between sets.
* From the rack. One person per rack, do not go heavy.
21-18-15-12: Push Press, Back Squats and Run21-18-15-12 reps, for time of:
Push Press (95#/65#)
Back Squat (95#/65#)
Run 200m
Rest 30 secs
Photo by @robcwilson @snoridgecrossfit
Nicole Carroll Returns; Says “I Want to Be a Part of this Future”
4 RFT: Rows, Burpee Over Rowers and Wall Balls4 rounds for time of:
Row 500m
10 Burpee Over Rowers
25 Wall Balls
Photo by @robcwilson @snoridgecrossfit
“Murph Challenge” next Sat. 4th of July!
Sign-up required on MindBody. No drop-in’s or guests.
Time slots (Sat. 7/4):
9-10am
10:15-11:15am
11:30am-12:30pm
Full, 1/2 or 1/4 Murph options!
4 RFT: Run and Dumbbell Farmers Carries4 rounds for time of:
Run 400m
200m Dumbbell Farmers Carry (50#/35#)
* Use two DB or KB for Farmers Carry. Do not drop DB/KB!
Photo by @robcwilson @snoridgecrossfit
Under New Ownership: Three Major Takeaways From CrossFit Inc.’s Big Day
Castro Addresses Games Questions, Teases Regionals and Open Changes
During his routine Instagram live on Thursday, Dave Castro announced several potential adjustments to the CrossFit Games season and addressed questions surrounding the summer event. The new updates come the day after news broke of the sale of CrossFit, Inc. to Eric Roza.
Key Takeaways:
Thruster (From The Floor) 3-3-3-3Thruster (From The Floor) 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats. Use Moderate load to get familiar with position and movement. Not a 3RM.
10 rounds for time of:
7 Thrusters (75#/55#)
7 Burpees
7 Ring Rows
Photo by @robcwilson @snoridgecrossfit
2020 CrossFit Games Delayed Again, Earliest Start Date Now September 14
CrossFit Games Veterans Face-Off in West Regional of The Titan Games
Complete as many rounds as possible in 15 mins of:
9 Deadlifts (155#/100#)
12 Hand Release Push-ups
15 Box Jumps (24″/20″)
* Use mats
Photo by @robcwilson @snoridgecrossfit
HUGE NEWS!
Breaking: CrossFit Inc. Selling to Eric Roza, Ten-Year Affiliate Owner
5 RFT: Rows and Front Squats5 rounds for time of:
Row 500m
10 Front Squats, pick load
Rest 1 min
If you have equipment checked out please bring it back at the next class you attend or by end of this week to any class we are open for. We need this back!
We have added the 0530 classes starting this Wed 6/24. Sign up on MindBody.
SRCF Teens class will be returning on Monday 7/6! We will be limiting it to 5 teens and will post more info soon.
3 rounds for time of:
Run 400m
21 Kettlebell Swings (70#/53#)
12 Pull-ups
* Choose Helen or Heavy Helen
3 rounds for time of:
21 AbMat Sit-ups
12 Alternating V-ups
Photo by @robcwilson @snoridgecrossfit
FT: Run, Snatches and RunFor time:
Run 800m
30 Snatches
Run 800m
Post load and total time.
* Home WOD sub 60 alt DB Snatches
Photo by @robcwilson @snoridgecrossfit
Don’t forget to sign up for class this week and waitlist if it’s full. We are working on adding early 0530 time slots back later this week.
