FT: Air Squats, Double Unders, Air Squats and Double Unders
For time:
100 Air Squats
100 Double Unders
100 Air Squats
100 Double Unders
* DU scale = 150 singles OR complete 100 line hops (jump laterally over a line; each jump =1 rep)
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.”
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.
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!
For time:
12 Lateral Burpee Over Bars
11 Kettlebell Goblet Squats (53#/35#)
10 Alternating Dumbbell Snatches (50#/35#)
9 Toes-to-bars
8 Box Jumps (24″/20″)
7 Pull-ups
6 Kettlebell Swings (53#/35#)
5 Deadlifts (75#/55#)
4 Power Cleans (75#/55#)
3 Push Press (75#/55#)
2 Thrusters (75#/55#)
1 Sumo Deadlift High-pull (75#/55#)
* Like the song 12 days of Christmas. Complete 1, then repeat down 2/1, then 3/2/1, then 4/3/2/1, 5/4/3/2/1 up to 12 and back down (complete each exercise in ascending order then work back down, adding one exercise per round)
Ex. On the 1st day of Xmas, my coaches gave to me, one Sumo Deadlift High Pull; on the 2nd day of Xmas my coaches gave to me, 2 Thrusters and 1 SDHP; on the 3rd day of Xmas, my coaches gave to me, 3 Push Press, 2 Thrusters, and 1 SDHP; etc.
This year Santa brought an altered version of the “12 Days” WOD with a few new movements after the barbell complex. While the workout actually took slightly longer than previous year’s, the switch to T2B with less reps, and the KB goblet squats felt easier. The slow part really came down to the final few rounds with the Alternating DB snatches and Lateral burpees. Almost everyone managed to fall into the rhythm of the 12 WODs of Christmas this year but those who didn’t quickly realized they were off by looking around at the holiday chaos.
Reminder we are closed on 12/24 and 12/25 (Christmas) and there is no 5:30 am class on Thursday 12/26. Other classes are normal schedule. See below for the full schedule.
Have a Merry Christmas or Happy Holidays and may you all get to spend it with your loved ones!
Tomorrow is the 12 WOD’s of Xmas! Please come to the slot you signed up for in the gym. If you didn’t sign up we will try to fit you into a wave, but make sure you wear holiday themed attire.
HOLIDAY SCHEDULE:
Saturday 12/20: 12 WOD’s of Xmas workout!
Wave 1: 0930 – Sign up in the gym
Wave 2: 1030 – Sign up in the gym
This year has some new movements!
Monday 12/23 Normal schedule
Tuesday 12/24 CLOSED
Wednesday 12/25 CLOSED Merry Christmas!
Thursday 12/26
No 0530 early class, all other classes normal
Friday 12/27 Normal schedule
Saturday 12/28 Normal schedule
Monday 12/30 Normal schedule
Tuesday 12/31 CLOSED
Wednesday 1/1 CLOSED Happy New Year’s!
Thursday 1/2-1/4 Normal schedule
Wear your ugly holiday sweater or shirt for the Saturday workout!
Team Chipper: Team Relays, Kettlebell Swings, Deadlifts, and Burpee Box Jumps
As a Team of 2 for time:
Team Relay 200m
100 Kettlebell Swings (53#/35#)
Team Relay 200m
100 Deadlifts (185#/135#)
Team Relay 200m
100 Burpee Box Jumps
Team Relay 200m
* Relay: Team member 1 will run 200m then tag their team member 2 to run 200m when they return. Split reps with one working/one rests.
Know anyone looking to start CrossFit? This Cyber Monday we will be selling our OnRamp package for 30% off ($129.50 plus tax vs. $185 plus tax) Good between Dec. 1, 2019 through Feb. 29, 2020! You have three months starting with Dec. to decide when to start (Non-refundable). If you know someone who is on the fence let them know as we will only run this thru Monday 12/2 (now thru tomorrow). To purchase click the link above, select “Cyber Monday 30% Off Special” under Contracts/Packages.
Time cap: 9 mins
If you do NOT finish this workout, be sure to select ONLY the “Time Capped” option. Enter the number of reps you completed out of 165. Add your tie break time to your notes.
* Judges need to record time after each complete set of deadlifts for tie break.
* DL: Athlete can have help to load their bar or use 2nd bar
* Mats: Athletes will use mats (drop from top with mats only)
* HSPU: Must measure line per the scorecard standard (see the coach for tape measure and how to). Heels must both lock out over the line. Hands and head must be level. If you are using a mat or pad under your head the pad top must be even with the surface under your hands.
For time:
21 Deadlifts (135#/95#)
21 Hand Release Push-Ups
15 Deadlifts
15 Hand Release Push-Ups
9 Deadlifts
9 Hand Release Push-Ups
21 Deadlifts (185#/135#)
50-ft Bear Crawls
15 Deadlifts
50-ft Bear Crawls
9 Deadlifts
50-ft Bear Crawls
Time cap: 9 mins
If you do NOT finish this workout, be sure to select ONLY the “Time Capped” option. Enter the number of reps you completed out of 165. Add your tie break time to your notes.
* Mats: Use mats per athlete (no exceptions)
* HS Walk / Bear Crawl: Hands must start BEHIND the line and you must cross the line with your hands in the HS Walk and your feet in the crawl to complete the “rep”. If you come down from a HS walk you must start at previous 5 ft. line.
* Hand Release Push-up: Athlete must maintain a straight tight body position and lock out at the top. Hands must leave the floor. Feet must be no wider than shoulder width. No snaking.
SRCF Open Athlete Count: 15
Friday Night Lights is back!
The CrossFit Games 2020 Open begins this Thursday with the first WOD announcement! Join us in the lobby for the Rogue live head to head announcement with Rich Froning vs. Scott Panchik hosted by Rogue.
We will program the 20.1 Open WOD for all classes on Friday for the next 5 weeks
If you are going to workout each Friday, then just sign up for the Open
Athletes will take turns working out and judging each other for all Friday Classes
If you can’t make it on Friday, please coordinate with us in advance to complete the Open WOD either on Thursday night or on Monday. It is highly unlikely that Saturdays will be an option so plan ahead!
Make-ups are ONLY allowed for registered athletes in the Open. If you aren’t registered and miss class on Friday, then don’t ask to “make it up”. You won’t be allowed to.
FT: Air Squats, Double Unders, Air Squats and Double Unders
