Category: Daily WOD

Opt. 1: 5 RFT: Run and Alternating DB Snatch & Opt. 2: 5 RFT: Run and Kettlebell Swings

Opt. 1: 5 RFT: Run and Alternating DB Snatch

5 rounds for time of:
Run 200m
20 One Arm Alternating Dumbbell Snatches, pick load
* Choose Opt. 1 or 2. Or if you have a barbell complete 20 PS reps at 45#/33# each round. Don’t drop DB.

BTWB

Opt. 2: 5 RFT: Run and Kettlebell Swings

5 rounds for time of:
Run 200m
20 Kettlebell Swings, pick load
* Choose Opt 1 or 2, use a mat under KB if you can

BTWB

Social Distancing Photos by @robcwilson

Equipment Checkout was a success! If there is anyone who needs to still draw a piece(s) of equipment let us know. We will have another pickup window on Friday for anyone who missed it. Stay tuned!

Thanks to everyone for your support during this unprecedented time.  We’ve been fortunate to hit 11 years in operation and have been profitable from day 1; and I’ve never been concerned about our gym and the future of so many small and medium size businesses as I am now. Without each and every one of you there would be no SnoRidge CrossFit community. Michelle and I are overwhelmed at how many of you have reached out to us during this closure.

Breaking: Potential Early Release For The Fittest Documentary

Pt. 1: Tabata Push-ups & Pt. 2: FT: 400m Walking Lunge

Pt. 1: Tabata Push-ups

Tabata Push-up

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
* These are push-ups with full range of motion, chest to deck, full lockout, planked and thighs off ground. Any other version is scaled. Or sub hand release.

BTWB

Pt. 2: FT: 400m Walking Lunge

For time:
Walking Lunge 400m

Log time and note number of steps.
* Knee should gently touch the ground. Ensure the lunge is in line with the shoulders and the knee doesn’t go forward of toes, keep hands off quads,

BTWB

"Death By" – Burpees : 1 rep + 1 rep / 1 min Death By Burpee

“Death By” – Burpees : 1 rep + 1 rep / 1 min Death By Burpee

Death By Burpee

With a continuously running clock perform:
1 Burpee in the first 1 min
2 Burpees in the second 1 min
3 Burpees in the third 1 min
…
Continuing this for as long as you are able.
* Use a stopwatch or the timer on your phone. No mats needed!

BTWB

Photo by @robcwilson

COVID shutdown Day 2:

Do this WOD from home!

Exercise Demo: The Burpee

Equipment checkout update:

Here’s the equipment plan! We are going to allow members to “checkout” either one Kettlebell or one Dumbbell as well as one jump rope and one abMat. We are not checking out any other equipment at this time. We will have one pickup slot tomorrow Wednesday from 5-6pm only.  If you already have workout equipment please leverage that so we can take care of more people.

Please read the below rules and follow them!

*We are following the WA state and King County guidelines for no more than 10 people gathering and also enforcing social distancing.

Date and Time: Wednesday 3/18 from 5pm-6pm ONLY

Process:

  • Rule #1: If you, your family member, co-worker, or anyone you have come in contact with is sick or has been tested for COVID-19 then we are not going to let you sign out equipment. Please stay home to protect others!
  • We will only allow one person at a time into the gym to sign out the equipment.  No one else (coaches too) is allowed in during this window.
  • We will allow one at a time to come in and choose the piece of equipment (one Kettlebell or one Dumbbell, one abMat and one jump rope if needed)
  • Michelle will bring the piece of equipment to you while you complete the sign out sheet with me at the front counter
  • You will then have to leave so the next person can come in
  • Social distancing is in effect (6 ft. apart), please wait in your car if possible
  • We have cleaned all equipment already and will have thoroughly washed our hands to hand it to you
  • You will use a “clean pen” to sign the sign out sheet and put it into the “COVID bucket” so I can clean them later
  • If you need a jump rope then you will be given a pair of disposable gloves to put on and then can size a rope to your height (gloves are to prevent touching all the ropes)
  • If you have your own rope or other items in the gym you may then go get it

When we are allowed to reopen we will publish the “Turn-in” time in which you agree to bring the equipment back. We will want all equipment back prior to reopening if possible. You MUST clean it thoroughly before bringing it back into the gym.

Any damaged, lost, or broken equipment will be billed to you via your normal SRCF billing method for replacement cost. Please take good care of it and don’t drop KB’s or DB’s just like in the gym.  Try not to jump rope in your driveway, sidewalk or street.  Use your garage or a mat if you have one.

We hope this allows people to have a piece of equipment so we can do swings, ground to overhead, or other similar movements in addition to bodyweight exercises.

I can’t believe we have reached the Zombie Coron-Apocalypse and have to do it this way but we need to do the right thing.

Stay healthy and stay safe!

HQ on Coronavirus: “Profound Uncertainty About The Future”

ATTENTION: COVID-19 UPDATE


The Governor has ordered the closure of all recreational and health and fitness facilities effective tomorrow until 3/31. We are closing the gym to comply.

This is a turbulent and unknown time that we as a business are not prepared to absorb for any significant amount of time. While we understand each person and family has their own circumstances we want to be honest and straightforward in saying that if everyone cancels their memberships, we will be forced to close the gym permanently.

We are praying and hoping this is not going to be the case, and that the ban lifts starting in two weeks. We ask for your patience, support and consideration.

During this time I will do my best to program a bodyweight WOD each day on www.beyondthewhiteboard.com for you to follow at home. We would love to see people do it and post their times in the gym Facebook group. Stay connected, stay together as a community in here.

We hope to open our doors again and see you all in April.

Please check our website and Instagram for updates and workouts you can do at home!

From King5.com: “Gov. Jay Inslee announced that he will be signing an emergency proclamation to temporarily shut down bars and restaurants and even further limit the size of gatherings during the coronavirus. Restaurants will be allowed to have take-out and delivery services, but no in-person dining.The ban applies to restaurants, bars, dance halls, clubs, theaters, health and fitness clubs, and other similar indoor social or recreational venues must cease operations until March 31.Inslee is expected to make the announcement on Monday.”

4 RFT: Run and Air Squats

4 RFT: Run and Air Squats

4 rounds for time of:
Run 400m
50 Air Squats
* COVID Shutdown Day 1: You do not have to use mats!!!

BTWB

Update: Gym closed until 3/31 by State and King County Policy applying to all health/fitness clubs

No results will be posted but for those on beyondthewhiteboard.com you can see gym activity by clicking “Squads” in the App and then expanding “Activity”.  You can also message each other.

We will be allowing a one KB or DB as well as one jump rope checkout policy soon and I will have an update tomorrow along with times to pick up for those who need a piece of equipment. We ask that if you have equipment in a home gym to try to make do so others can get something who don’t have it.
Follow the blog here or on btwb.com for daily workout’s you can do at home. I will try to program WOD’s that utilize little to no equipment and will wait to program with a jump rope or DB/KB until after we finalize the checkout process.

If you are a gym member and aren’t in the Facebook group or following on Instagram then make sure you join by using the links at the bottom of this site.

Please read:

Staying Fit, While Staying Home

Team WOD: AMRAP 20 mins: Row, Thrusters and Kettlebell Swings

Team WOD: AMRAP 20 mins: Row, Thrusters and Kettlebell Swings

As a Team of 2 complete as many rounds as possible in 20 minutes of:
10 Row Calories
15 Thrusters (45#/33#)
15 Kettlebell Swings (53#/35#)

Alternate exercises: Team member 1 starts with the row. After 10 calories, team member 2 starts the thrusters. After 15 thrusters, team member 1 starts the KB swings. When they finish the round team member 2 starts rowing, continuing to alternate exercises.

Post total and partial rounds.

BTWB

Photo by @robcwilson

Results

SnoRidge Policy for COVID-19

SnoRidge Family,
 
As you know, the COVID-19 virus (also known as coronavirus) is currently impacting all of daily life across our region and around the world.  We care about your physical well-being and want to ensure we are all doing all we can to mitigate risk in our community. The gym is safe and we want to keep it that way! Here are the actions we are taking to keep our members healthy.


First, from the perspective of ensuring sanitary/disinfected areas, please note we use medical grade cleaners and disinfectants (we use FitWipes for equipment, Clorox Wipes for surfaces such as counters/lobby/cave and for the floors we use Whizzer Cleaner & Disinfectant). We have hand sanitizer on the counter and in the hallway by the bathrooms for everyone to use.

Here are the gym wide items we are asking of coaches AND members:

  • Do NOT come to the gym if you are feeling sick, or have been around someone who is sick or feeling ill. Do not bring sick kids to the gym.
  • All members wipe down their equipment (bar, box, med ball, abMat etc.), PVC and pull-up bar station after every use
  • Any and all wipes and paper towels are disposed of in a trash can (not left out, thrown on the floor, etc.)
  • Wipe down your whiteboard
  • Take all of your belongings with you, including your water bottle
  • Wash your hands with soap and water
  • Use a mat on the floor for burpees, push-ups etc. since that is easy to clean with a Wipe
  • Clean up after your children in the cave

Here are the gym wide items we are requiring of all coaches after EACH class that they coach:

  • Use a wipe and wipe down all door handles (inside and outside)
  • Check each bathroom to ensure there are paper towels and hand soap and that nothing is left on the floor
  • Ensure every person in class knows they need to wipe down their equipment, PVC and pull-up bar
  • Make sure that every person knows to take their belongings home with them
  • “Spot Mop” the floor using the mop and Whizzer Cleaning solution for any area that is needed
  • We are also increasing the frequency with which we mop and clean the entire gym

We also encourage everyone to follow some simple guidelines from the CDC, which serve as helpful tips:

  • Wash your hands often with soap and water for at least 20 seconds
  • If soap and water are not available, use an alcohol-based hand sanitizer
  • Avoid touching your eyes, nose, and mouth
  • Cover coughs and sneezes with a tissue, then immediately throw it away
  • Avoid contact with people who are sick

Additional information about the Coronavirus can be found on the CDC’s website.

We are continuing to monitor this situation and will adjust as needed.  Until then, thank you for your cooperation and stay safe. We look forward to seeing you in the gym!

3-2-1 Go!

Tom and Michelle Nugent

SnoRidge CrossFit

Should You Avoid the Gym During the Coronavirus Outbreak?

SNORIDGE CROSSFIT