Community. Coaching. Caring. Since 2009.
Power Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 rounds for time of:
10 Toes To Bars
10 Power Snatches (75#/55#)
10 Wall Balls (20#/14#)
Back Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 12 mins of:
10 Overhead Walking Lunge With Plates (45#/25#)
10 Box Jump Overs (24″/20″)
5 Handstand Push-ups
Bench Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds for time of:
Row 500m
25 Push-ups
Run 400m
3 rounds for time of:
Run 400m
9 Chest-to-bar Pull-ups
50 Air Squats
9 Chest-to-bar Pull-ups
Snatch 1-1-1-1-1Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 12 mins of:
3 Pull Up (Strict)
6 Power Snatches (95#/65#)
9 Overhead Squats (95#/65#)
Handstand Hold Practice: 3x Max Hold or ProgressionsHandstand Hold 3x Max Hold Freestanding
Or Work on Handstand hold against the wall
Complete as many rounds as possible in 20 mins of:
10 Handstand Push-ups
15 Burpee Onto Plates (45# plate)
20 Kettlebell Swings, 53/35 lbs
25 AbMat Sit-ups
Pics by @robcwilson; Photobomb by Lindsay
SnoRidge class schedule adjustments for Monday 7/20 – Tuesday 7/28 during the CF Games:
3 rounds for time of:
Run 400m
7 Squat Cleans (165#/110#)
15 Ring Dips
Pics by @robcwilson
CF Games class schedule adjustments for Monday 7/20 – Tuesday 7/28:
We are very grateful that the coaches not attending the Games will be stepping up to cover so many of the class times to keep the gym running on an almost normal day to day operation. We definitely couldn’t do it without all of our great coaches! Please thank them for adjusting their schedules.
Want to watch the Games? See below for how.
How to Watch the Games in 2015
Sanctions Handed Out For Drug Policy Violations
For Time:
25 Pull-ups
15 Power Cleans (135#/95#)
200m Run
20 Pull-ups
10 Power Cleans
400m Run
10 Pull-ups
5 Power Cleans
800m Run
Post total time.
Pic by @robcwilson
Deadlift PR’s a plenty today!
Masters and Teenage Games Events Released
World Premiere of ‘Froning, The Fittest Man in History’ July 23
5 rounds for time of:
15 Thrusters (75#/55#)
12 Toes To Bars
9 Box Jump (24″/20″)
Pics by @robcwilson
Tomorrow Jules begins the family road trip to Carson to compete in the 2015 CF Games. Only 8 more days until the first event. Hope they announce it soon!
We will announce the minor adjustments to the gym class schedule soon for the week plus of the CF Games (starting next week). Stay tuned!
Advanced RX Class:Snatch Push Press + Snatch Balance 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complex from the rack. 1 Snatch PP, lower behind neck then 1 Snatch Balance.
