4 RFT: Run and Dumbbell Farmers Carries

4 RFT: Run and Dumbbell Farmers Carries

4 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

Results

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:

  • The Open: Castro said that there will be no Open announcements, at least he will no longer be announcing them.
  • His role with CrossFit: “I’m still here.”
  • When the 2020 Games will happen: “Maybe September.” He would later confirm that September 14-20 would be the earliest potential date for the Games in an afternoon tweet following a call with qualifying athletes.
  • If Regionals would return: “I don’t know, maybe, maybe not. Lots of decisions to make.”
  • Athlete boycott: Castro stated that all athletes who publicly declined their Games invitation will get an opportunity to compete if they change their mind.
  • On the Games backfill process: Castro addressed that due to travel restrictions that he would more than likely have to fill some spots through backfills. He expressed his confidence in the backfill athletes and that they would be up for the challenge to compete at the Games.

AMReps 7 mins (2,4,6,…): Single Arm Dumbbell Devil Press and Double Unders

AMReps 7 mins (2,4,6,…): Single Arm Dumbbell Devil Press and Double Unders

As many reps as possible in 10 mins of:
2 Alternating Single Arm Dumbbell Devil Press (50#/35#)
30 Double Unders
4 Alternating Single Arm Dumbbell Devil Press
30 Double Unders
6 Alternating Single Arm Dumbbell Devil Press
30 Double Unders

Continue adding 2 Alternating Single Arm Dumbbell Devil Press reps each round until time expires.

Photo by @robcwilson @snoridgecrossfit

Reopening Update:

Please see the emailed MindBody Sign In Procedure as well as make sure you read our guidelines that we sent out this weekend.  We are going to be reopening for limited outdoor classes beginning this Wednesday, June 17th as part of Phase 1.5.

This means we will be outdoors. Weather will be a factor. We will still adhere to the attached steps but we will not be allowing workouts inside the gym or using the rig or other areas (unless there is severe weather). A bathroom and necessary equipment will be accessible inside and must be sanitized after use but we will not be allowing indoor classes. Please be prepared. Please be respectful of the neighbors in surrounding units, aware of parking, traffic and noise. We will designate the outdoor workout areas for 5 people.

Please see below for the Phase 1.5 gym schedule.  We will require you to reserve your class on MindBody (via MindBody web or MindBody App).  We ask you to please not book more than 2 classes per week to allow for as many members to have access to a class. We also ask that you try to have flexibility in your schedule if possible to reserve an open spot if your preferred time is full.  Hopefully we will be in Phase 2 in a couple weeks and will be able to hold more classes inside.

  • Class is 5 people each/45 minute classes
  • The window to sign up for class is 7 days in advance
  • If you change your plans please cancel your reservation
  • If you want to waitlist, choose to sign up and waitlist
  • Limit Sign-up to 2 classes per week; however you can sign up for more if it shows available 1 hr prior to class time

Schedule (5 people each/45 minute classes):

Monday-Friday

  • 9:30am CrossFit
  • 11:30am CrossFit
  • 4 pm CrossFit
  • 5pm CrossFit
  • 6pm CrossFit
  • 7pm CrossFit (Mon-Thurs only)

Saturday (no Team WOD’s)

  • 9:30am CrossFit
  • 10:30am CrossFit

*All classes limited to 5 people and 45 min. total

Any questions let us know. Again please read the emailed attachments first!

3-2-1- Go! Let’s get it!

21-18-15-12-9-6-3: Slam Balls, Push-ups and Slam Ball Cleans

21-18-15-12-9-6-3: Slam Balls, Push-ups and Slam Ball Cleans

21-18-15-12-9-6-3 reps, for time of:
Slam Ball (30#/20#)
Push-up
Slam Ball Clean (30#/20#)
* SB clean is a med ball clean using a slam ball

Photo by @robcwilson @snoridgecrossfit

We are sending out our reopening guidelines, info and tentative schedule by tomorrow. Plan for June 17th or 18th (weather permitting) for Phase 1.5 outdoor classes. Please check your email and our Facebook group tomorrow for more details.

Update on the CFHQ situation re: Greg Glassman’s comments:

As we stated before we wholeheartedly disagree with and are heartbroken by Coach Glassman’s recent  Twitter post and the fundamental lack of respect, awareness, leadership, judgment, and racial insensitivity that he has shown through making light of George Floyd’s murder. It was inflammatory, inexcusable and incomprehensible and needlessly involved over 15,000 gyms, members, employees and small business owners around the world. As a result things have been happening fast, more so in the age of social media decision making.

That said before we disaffiliate we are waiting to see if the response from the community will lead to him stepping aside from CFHQ in some way. We recognize that change will not happen in 1-2 days. If no meaningful change happens then we would look to disaffiliate and not renew our affiliate agreement when it expires and rename our gym. To us meaningful change isn’t a social media apology (which he posted) but rather a fundamental change in leadership at the top. Simply put, he should not be the CEO making day to day decisions and guiding HQ anymore.  He is not CrossFit. Yes, he created the methodology. Yes, he created the model by which we operate our gym. However, WE are CrossFit. The whole worldwide affiliate community is CrossFit. So much good has been created from that. So many gyms around the world bringing diverse people together to improve their health (both physical and mental) and improve their lives. We aren’t ready to give up on that. We want to be part of the change from within CrossFit. I can think of several people within HQ and our broader community that are incredible people and are also minorities than can right the ship and be put in positions of greater influence and responsibility. I want to see that change. Walking away means not being a part of it.

We built this gym over 11 plus years starting from our garage. I began CrossFit in 2006 and Michelle followed quickly after. We helped start another affiliate in Steilacoom & Dupont, WA before moving to Snoqualmie to start all over again.  During these years it has changed our lives, our marriage, and our friends and family for the better. From competing to coaching we have literally poured countless hours, sweat, some blood, some tears, and many laughs into this community and this gym identity. It means something to our family and to me that I can’t really describe.  It honestly breaks both of our hearts to even consider disaffiliating. I know our gym won’t be permanent, but I want it to be lasting. I want it to mean something to us when we look back and say “we gave it a Hell of a run” over a nice pour of whiskey. I want others to think of it with a smile, and not think of it with being dragged down because of the careless actions of someone who has never even stepped foot in our gym. I want it to be “SnoRidge CrossFit”. Not SnoRidge Club of Constantly Varied Functional Fitness done at High Intensity (or Moderate Intensity). Many of you have said “it’s not the name” and I get that. But to us it still kind of is and always will be.

If we aren’t satisfied with the direction CFHQ takes then know that we are looking at the impact of rebranding and renaming and all of the work/steps/costs that incurs. It is a lot and has many ramifications. While you may not hear about it from us know that we will be acting behind the scenes while our current affiliate agreement is in place. If CFHQ makes changes that we are okay with we ask for your continued support and understanding and know where are hearts are, what we believe in and why we would still fly the CrossFit banner.

Affiliate Owners Split on Disaffiliation

The Community Speaks Out, 100+ Gyms Disaffiliate Following CrossFit Founder’s Tweet

Alt EMOM 18 mins: Double Unders, Push-up (hand release), and Kettlebell Swings

Alt EMOM 18 mins: Double Unders, Push-up (hand release), and Kettlebell Swings

Every 1 min for 18 mins, alternating between:
30 Double Unders
10 Push-up (hand release)
15 Kettlebell Swings (53#/35#)
* Scale to 30 sec of work each minute

* Warm-up 3 rds of:
7 Pass thru
7 KB Deadlift
5 Russian Swings (chest level)
2 Inch worm w/ Push-up
10-15 Single Unders

Photo by @robcwilson

Announcement: Good news alert!

Stay tuned to this site, our FB group or Instagram page for more updates. We have lots to figure out based on the states requirements and will share when ready.  Phase 2 for King County will be no earlier than 6/2. Expect changes!

Hope For the Games? California Says Pro Sports Could Resume June 1

5 Dumbbell Deadlift + 4 Hang Power Clean + 3 Push Jerk + 2 Split Jerk 1-1-1-1-1 & 40-30-20-10: Air Squats, Plank Holds and Single Arm Dumbbell Push Jerks

5 Dumbbell Deadlift + 4 Hang Power Clean + 3 Push Jerk + 2 Split Jerk 1-1-1-1-1

5 Dumbbell Deadlift + 4 Hang Power Clean + 3 Push Jerk + 2 Split Jerk 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
* 5 complex on each arm
* Zoom at 5pm. We will do this strength complex together, then log off and WOD.

40-30-20-10: Air Squats, Plank Holds and Single Arm Dumbbell Push Jerks

40-30-20-10 reps, for time of:
Air Squat
Plank Hold, 1 sec
Single Arm Dumbbell Push Jerk, pick load
* plank holds are 40-30-20-10 sec

Photo by @robcwilson

Today’s strength work is a dumbbell complex.  If you don’t have a DB you can sub a KB. Rest as needed between sets, warm up adequately with the load, and scale back reps if needed.  We will Zoom at 5pm today for those interested.  Strength complex up front then if we run out of time we can log off and people can hit the conditioning WOD separately.

Support Your Local Box Fundraiser Hits Seven Figures

FGB Style: Weighted Box Step-ups, Mountain Climbers, Single Arm Dumbbell Push Press and Hollow Rocks

FGB Style: Weighted Box Step-ups, Mountain Climbers, Single Arm Dumbbell Push Press and Hollow Rocks

4 rounds, 1 min per station, of:
Weighted Box Step-up, pick load (24″/20″)
Mountain Climber
Single Arm Dumbbell Push Press, pick load
Hollow Rock

Rest 1 Minute between rounds

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
* Zoom class at 5pm, check FB for login details
* Scale Hollow Rock by pulling one leg to chest or by doing a L position and rocking

Photo by @robcwilson

CrossFit Owners Petition Governments Worldwide

Team WOD: AMRAP 18 mins: Lateral Burpee Over Dumbbells, Alternating Dumbbell Snatches and Walking Lunges & Solo WOD: 3 RFT: Walking Lunges, Alternating Dumbbell Snatches and Lateral Burpee Over Dumbbells

Team WOD: AMRAP 18 mins: Lateral Burpee Over Dumbbells, Alternating Dumbbell Snatches and Walking Lunges

Complete as many rounds as possible in 18 mins of:
6 Lateral Burpee Over Dumbbells
8 Alternating Dumbbell Snatches, pick load
12 Walking Lunges
* As a team of 2, alternate each exercise (Partner 1 does 6 lat. burpees, then partner 2 does 8 snatches, etc.)

Solo WOD: 3 RFT: Walking Lunges, Alternating Dumbbell Snatches and Lateral Burpee Over Dumbbells

3 rounds for time of:
24 Walking Lunges
21 Alternating Dumbbell Snatches, pick load
18 Lateral Burpee Over Dumbbells

Photo by @robcwilson

Asbury Park Summer Games Postpones to 2021, Entire Sanctionals Season Disrupted by COVID-19

Georgia gym reopenings: Here’s what members might see during workouts as states reopen businesses

Accessory Work: Single Arm Bent Over Row 15-15-15 & Alt EMOM 12 mins: Single Dumbbell Goblet Thrusters and Double Unders

Accessory Work: Single Arm Bent Over Row 15-15-15

Single Arm Bent Over Row 15-15-15

Use the heaviest weight you can for each set.
Rest as needed between sets.

Alt EMOM 12 mins: Single Dumbbell Goblet Thrusters and Double Unders

Every 1 min for 12 mins, alternating between:
10 Single Dumbbell Goblet Thrusters, pick load
30 Double Unders
* Use one DB or KB and perform two handed goblet thruster (like wall ball w/out throw)
* Goal is 30 sec avg for each movement (if too easy add 2 thrusters or 6 DU)

Photo by @robcwilson
Fortunate and grateful to participate in a great Zoom meeting this morning for 1.5 hours with Coach Glassman and CFHQ along with 10 other affiliates from around the world. We discussed the pandemic, it’s impact on each of our affiliates, what CrossFit is doing, what different governments and states are doing, and how we will come out of this. We also got to share feedback, stories, and ask a ton of questions. Love this community! #strengthinnumbers
The Support Your Box Fundraiser has raised close to $3M for over 10,400 affiliates around the world and will be distributing amounts raised for each gym soon! That’s a lifeline for us that is directly due to all of your support.  Thank you.

Captain Tom Moore: 100 Years And 33 Million Dollars

Skill: Handstand Push-up Practice & 40-30-20-10: Dumbbell Snatches and Box Jumps

Skill: Handstand Push-up Practice

Handstand Push-up progression & practice

This is not a timed workout.
* Practice pike push-ups, box pikes, or handstands. Work on holds or negatives against a wall.
* Alternate focus: Work on HS walks or freestanding HS Holds

40-30-20-10: Dumbbell Snatches and Box Jumps

40-30-20-10 reps, for time of:
Dumbbell Snatch, pick load
Box Jump (24″/20″)

Photo by @robcwilson

How cool is this?  When this is over you can sign up for a Spartan Race for free!

Spartan Race To Support Gyms Worldwide

How it works:

  • Anyone still paying fees to their gym or affiliate is eligible to enter any Spartan Race, Tough Mudder or DEKAFIT event in the 2020/2021 race season, free of charge. Most races usually cost upward of $100 USD.
  • To start the process, check out the Spartan Gym Protection Project online. It can take up to a week to get verified and athletes must register by June 6.

Breaking: CrossFit Games Focused On Holding Event At The Ranch, Virtual Options

Support Your Local Box Fundraiser – Workout 2

Support Your Local Box Fundraiser – Workout 2

For time:
100 Double Unders
21 Burpees
75 Double Unders
15 Burpees
50 Double Unders
9 Burpees
Time cap: 15 minutes

* Scale DU to Single Unders or Lateral Hop over PVC or line. 1:1

Workout Description & Scorecard

Zoom Results

Photo by @robcwilson

Great turnout yesterday for the Zoom WOD class. We had 15 do the workout and 4 who watched (including a baby)!

We plan to do Zoom 2-3 days per week depending on the programming. Stay tuned to our Facebook group for the code and time. Next Friday will be one Zoom class for sure at 5pm for the Support Your Box Fundraiser WOD #3.

Workout 2 for the Support Your Local Box Fundraiser