AMRAP 20 mins: Wall Balls, SDHP, Box Jumps, Push Press and Row

AMRAP 20 mins: Wall Balls, SDHP, Box Jumps, Push Press and Row

Complete as many rounds as possible in 20 mins of:
20 Wall Balls (20#/14#)
20 Sumo Deadlift High-pulls (75#/55#)
20 Box Jumps (24″/20″)
20 Push Press (75#/55#)
20/14 Row Calories
* Fight Gone Bad AMRAP

Photo by @robcwilson @snoridgecrossfit

SRCF 2021 Open Athlete Count:

27 Registered

Let’s break 30!

Sign up for the Open

The NoBull CrossFit Games 2021 Open begins this Thursday on 3/11 with the first Live WOD announcement by Date Castro at 5pm PST!

This year we won’t be doing lobby gatherings but tune into the Games website and Facebook page for info on each week’s workouts. Things will be a little different this year. While we all want to have “Friday Night Lights” we won’t be hosting the typical come cheer, drink and hang out party for obvious reasons.

However we will still be programming it weekly on Friday with potential to make it up on Monday for only registered athletes. We will still have two waves to each Friday class to allow for judges. We will still have the gym leaderboard on the Games website; and all of the positive energy, push and accountability that comes with signing up for the Open.


  • We will program the 2021 Open WOD for all classes every Friday for the next 3 weeks
  • You must register for class in MindBody (do not just show up)
  • 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 on Monday. This way we can prepare the coach for the class you are signed up for to have time and a judge set aside for you.
  • Saturdays will not 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.
  • New this year in addition to RX and Scaled categories there will also be a No Equipment version as well as a Foundations version.
  • New this year is the Online “Quarterfinals” that will include the Top 10% of Individual Competitors.


Gym Closures Pt. Deux


In case you haven’t heard the the latest Governor’s announcement, gyms are ordered to shut down STARTING TUESDAY 11/17 until 12/13.

As of now we will plan to reopen on Monday 12/14.

Our last full day of classes is Monday 11/16 (including the Teens class at 4pm).

After being forced to close for 4 months (March-June) and having significant losses to our revenue, we had recently climbed back some despite being limited in classes. Membership rebound had been encouraging for September and October. We need your support and hope each and every one of you stick with us and will not drop your membership. That said we understand of course that everyone is impacted by this in some way. Please email us if you need to make any updates on your membership.

Please stay tuned for details around equipment checkout dates later this week (no rowers, bars and bumpers as we don’t have enough for everyone). We will continue to program workouts you can do at home during this and will loan out a combo of KB/DB, abMat, box and rope. We will also send an email out by tomorrow to all current members.

New COVID-19 restrictions on businesses, social gatherings start taking effect tonight

AMRAP 20 mins: Run, Supine Ring Rows and Power Snatches

AMRAP 20 mins: Run, Supine Ring Rows and Power Snatches

Complete as many rounds as possible in 20 mins of:
Run 200m
10 Supine Ring Rows
10 Power Snatches (75#/55#)

* RX Supine Ring Row = Elevate feet on box. When hanging from the rings the athlete’s back with arms extended should be at same height as box for elevating the feet. No “kip” or sag in hips. Scale = move feet to lower box or on floor.

Photo by @robcwilson @snoridgecrossfit

The final stage of the 2020 CrossFit Games kicks off this Friday at 8:00 AM PT. Event descriptions and other Games news is dropping at a steady pace, here’s everything you need to know right now:

Schedule and How to Watch:

    • Here’s the schedule of events and time zones.
    • All the CrossFit Games stage two events are streaming live for free and there are multiple Internet platforms hosting the stream. Plus, CBS Sports will air a live, two-hour block of Games coverage on Saturday from 12:00-2:00 PT. CBS Sports will also televise two 30-minutes shows leading up to the Games as well as a two-hour documentary later this fall.

Event News:

    • Here is everything we know about the first events of the 2020 CrossFit Games final stage:
      • Event 1: 2007 Reload
      • Event 2: Corn Sack Sprint.
      • Event 3: The CrossFit Total. According to Dave Castro’s Instagram story, it looks like this event will take place outside, similar to 2018.
      • Event 4: Handstand walk event. We don’t have the details, but Dave Castro posted this teaser photo of Kristi Eramo O’Connell handstand walking at the Morgan Hill Soccer Complex.
      • Event 5: Trail Run. We don’t have the details, but Dave Castro posted this teaser photo of the trail run. This appears to be the fifth and final scored event on day one.
      • Event 6: Toes-to-Bar/Lunge. Here’s Adrian Bozman’s breakdown and analysis of the testing of this workout.
      • Event 7: Snatch Speed Triple. Listen in on Adrian Bozman’s thoughts about the programming for this event.
      • Event 8: Bike Repeater
      • Final Event – “Atalanta”: Castro revealed the name of the final event saying it “will be the most difficult final of any Games, if not the most difficult event, to date.” In Greek mythology, Atalanta was a virgin hunter and follower of Artemis, goddess of the hunt.
    • We know that there are ten time blocks on the schedule, but it’s possible that multiple scored events will be programmed inside the same block.

Scoring Notes:

    • There are a couple of key points to take note of for the 2020 CrossFit Games stage two scoring.
      • Each event in the finals will have a point value assigned to it and the final five athletes in each division will have their point totals from stage one reset to 0.
      • For each event in the finals, the scores will be awarded as follows: first place — 100 points, second place — 75 points; third place — 55 points; fourth place — 35 points; fifth place — 15/0 points.
      • Importantly, according to the CrossFit Games scoring page: “For Stage 2, last place (fifth place) can earn 15 points or zero points. If it is determined that an athlete is no longer providing their best effort to complete an event, the competition team may award them zero points for their last-place finish rather than 15.” This point is significant because if an athlete is clearly having a bad event and in the back of the pack with no chance to improve, they will have to maintain a high level of intensity or potentially lose even more points based on a judges’ ruling.
      • Get all the details on the 2020 CrossFit Games leaderboard.

Athlete News and Updates:

    • VIDEO: Beating Tia: What Katrin, Brooke and Kari Have to Do.
    • The CrossFit Games YouTube channel has posted preview videos highlighting each of the final five athletes in the men’s and women’s divisions.
    • The 2020 CrossFit Games Finals Demo Team will be Saxon Panchik, Chandler Smith and Danielle Brandon.
    • According to Dave Castro’s Instagram stories, all of the athletes will have their own trailer/lockerroom space on-site at the Morgan Hill facility.

Everything Else:

    • Be careful as you prepare to watch the Games livestream. According to a CrossFit subreddit thread, there are multiple bootleg or fraudulent streams that could potentially compromise any information users provide. Here is our official guide to Games coverage.
    • CrossFit LLC unveiled a newly revamped website on Monday
    • CrossFit announced yesterday on Twitter that “yes, there will be a 2020 Games documentary” and the Buttery Bros, Heber Cannon and Marston Sawyers, are producing it.

Road To The Games: All The Pre-Games Athlete Videos You Need To Get Fired Up For Stage Two


Results cont

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


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):


  • 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#)
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