3 RFT: Runs, Chest-to-bar Pull-ups, Air Squats and Chest-to-bar Pull-ups
3 rounds for time of:
Run 400m
9 Chest-to-bar Pull-ups
50 Air Squats
9 Chest-to-bar Pull-ups
Category: Daily WOD
Snatch 1-1-1-1-1 & AMRAP 12 mins: Pull Up (Strict), Power Snatches and Overhead Squats
Snatch 1-1-1-1-1
Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 12 mins: Pull Up (Strict), Power Snatches and Overhead Squats
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 & AMRAP 20 mins: Handstand Push-ups, Burpee Onto Plates, Kettlebell Swings and AbMat Sit-ups
Handstand Hold Practice: 3x Max Hold or Progressions
Handstand Hold 3x Max Hold Freestanding
Or Work on Handstand hold against the wall
AMRAP 20 mins: Handstand Push-ups, Burpee Onto Plates, Kettlebell Swings and AbMat Sit-ups
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
BTWB
Pics by @robcwilson; Photobomb by Lindsay
SnoRidge class schedule adjustments for Monday 7/20 – Tuesday 7/28 during the CF Games:
- Wednesday 7/22: 0930 and 1130 classes cancelled
- Saturday 7/25: 1045 Advanced RX Class cancelled
- Monday 7/27 and Tuesday 7/28: 0930 and 1130 classes cancelled…
- ALL other classes will follow our normal schedule! (If you don’t see it above then it’s happening)
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.
Carson’s Newest ‘Dottir’
New team event announced:
Individual Event Goes Team
Carson’s Newest ‘Dottir’
New team event announced:
Individual Event Goes Team
Front Squat 3-3-3 & 3 RFT: Runs, Squat Cleans and Ring Dips
3 RFT: Runs, Squat Cleans and Ring Dips
3 rounds for time of:
Run 400m
7 Squat Cleans (165#/110#)
15 Ring Dips
BTWB
Pics by @robcwilson
CF Games class schedule adjustments for Monday 7/20 – Tuesday 7/28:
- Wednesday 7/22: 0930 and 1130 classes cancelled
- Saturday 7/25: 1045 Advanced RX Class cancelled
- Monday 7/27 and Tuesday 7/28: 0930 and 1130 classes cancelled
- ALL other classes will follow our normal schedule! (If you don’t see it above then it’s happening).
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
Deadlift 3-3-3-3-3 & Pull-ups, Power Cleans, Runs
Pull-ups, Power Cleans, Runs
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.
BTWB
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
Thruster : 1 Rep Max & 5 RFT: Thrusters, Toes To Bars and Box Jump (24 In.)s
5 RFT: Thrusters, Toes To Bars and Box Jumps
5 rounds for time of:
15 Thrusters (75#/55#)
12 Toes To Bars
9 Box Jump (24″/20″)
BTWB
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: Snatch Push Press + Snatch Balance 1-1-1-1-1 & Chipper: Overhead Squats, Pull-ups, Bar Muscle-ups
Advanced RX Class:
Snatch Push Press + Snatch Balance 1-1-1-1-1
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.
Back Squat 3-3-3-1-1-1 & AMRAP 15 mins: Runs, Wall Balls and Push-up (hand release)
Back Squat 3-3-3-1-1-1AMRAP 15 mins: Runs, Wall Balls and Push-up (hand release)
Complete as many rounds as possible in 15 mins of:
Run 400m
20 Wall Balls (20#/14#)
10 Push-up (hand release)
BTWB
Photo by @robcwilson
SRCF Trucker Hats are now available! We have (had) three color options in grey, black, and black/white all with an embroidered logo on the right front. Hats are $20 and are the same brand and supplier that Rogue makes their logo hats with. There are not many left so grab yours before they go!
Two more individual Games events have been announced, including what will be the best event ever: the Snatch Speed Ladder.
‘Friday Night We’re Bringing It Back’
“Self-cueing the Snatch” with Becca Voigt, Stacie Tovar and Emily Bridgers – [video]
EMOM for 10 mins: Snatch & 6 RFT: Double Unders, AbMat Sit-ups and Power Snatches
6 RFT: Double Unders, AbMat Sit-ups and Power Snatches
6 rounds for time of:
25 Double Unders
15 AbMat Sit-ups
5 Power Snatches (135#/95#)
BTWB
Pics by @robcwilson
11 days until the Games begin! It’s right around the corner. Stay tuned for our Games class schedule to be posted. There will most likely be a few minor adjustments to the 9:30 and 11:30am classes on a few days and no Advanced RX class that week. No changes for other times.
Lifting: Hang Power Cleans and Push Jerks & 4 RFT: Runs, Deadlifts, Hang Power Cleans and Push Jerks
Lifting: Hang Power Cleans and Push Jerks
Hang Power Clean 2-2-2-2-2, using heaviest weight per set
Push Jerk 1-1-1-1-1, using heaviest weight per set
4 RFT: Runs, Deadlifts, Hang Power Cleans and Push Jerks
4 rounds for time of:
Run 200m
12 Deadlifts (155#/105#)
9 Hang Power Cleans (155#/105#)
6 Push Jerks (155#/105#)