Community. Coaching. Caring. Since 2009.
4 rounds for time of:
25 Burpees
50 Air Squats
Rest 1 min
* Goal: 5 minutes per round…can you do it in 4 minutes?
Photo by @robcwilson
Midline Stabilization in the Air Squat
Fully Amped has the official CrossFit store #SupportYourLocalBox T-shirt and hoodie available to buy. All net proceeds go directly to CrossFit affiliates that opt in. Fundraiser registration is free.
AMRAP 16 mins: Dumbbell Box Step-ups, Dumbbell Push Press and Double UndersComplete as many rounds as possible in 16 mins of:
16 Dumbbell Box Step-ups, pick load (20″)
16 Dumbbell Push Press
48 Double Unders
* Single Arm DB PP alternate each arm 8 reps
* DU Sub: 48 Single Under Pogo Jumps or 48 Lateral Line Hops
Photo by @robcwilson
Fun Zoom class at 5pm today with 11 people! We will do another this week (likely Wednesday). Stay tuned for the link on the Facebook group.
Sign up for the Support Your Local Box Fundraiser! There is still plenty of time, you can still submit a score, and the next WOD (Workout 2) is going to be released this Friday at 12PST.
If you haven’t yet completed WOD 1 (10 min AMRAP) scroll down for details and knock it out.
SRCF Total registered: 67 Athletes
Support Your Box Fundraiser: Rogue is going to match donations! IF you donated then please go into your profile and ADD THIS HASHTAG!
If you use the hashtag #ryourogue once you have registered, the affiliate you select will receive double the amount you gave. Rogue’s contributions will occur on a first-come, first-served basis until $100,000 has been distributed. There are no other requirements.
Instructions (if you donated):
Log In to your Games profile (where you registered)
Select “Your Dashboard”
Scroll to bottom
Type “ryourogue” into Hashtags
Team WOD: AMRAP 15 mins: Run and Single Dumbbell ThrustersAs a Team of 2 Complete as many rounds as possible in 15 mins of:
Run 100m
8 Single Dumbbell Thrusters, pick load
* Partners will alternate each FULL round (one works, one rests). Swap after each run. Can do single arm thrusters or can do two hand thruster hold DB/KB in front rack.
8 rounds for time of:
Run 100m
8 Single Arm Dumbbell Thrusters, pick load
* Individual Option
* 100m run should be a sprint, complete 4 reps per arm single arm thrusters or 8 reps with two hand front rack hold thruster on DB/KB
Photo by @robcwilson
Don’t forget to submit your score if you signed up for the Support Your Box Fundraiser! You can also set your own leaderboard up by following these steps.
It’s also not too late to sign up. You can register at any point in the the next three weeks (for free) and submit scores by 4/24.
Create a custom Leaderboard:
SRCF Total registered: 66 Athletes
Support Your Local Box Fundraiser – Workout 1Complete as many rounds as possible in 10 mins of:
10 Air Squats
9 Dumbbell Snatches, right arm (50#/35#)
10 Push-ups
9 Dumbbell Snatches, left arm (50#/35#)
* Sub KB for DB and either snatch or complete a KB C&J
Workout Description & Scorecard
5 rounds for time of:
35 Double Unders
Run 200m
* Optional checkout
Photo by @robcwilson
Support Your Box Fundraiser: Rogue is going to match donations! IF you donated then please go into your profile and ADD THIS HASHTAG!
If you use the hashtag #ryourogue once you have registered, the affiliate you select will receive double the amount you gave. Rogue’s contributions will occur on a first-come, first-served basis until $100,000 has been distributed. There are no other requirements.
Instructions (if you donated):
Log In to your Games profile (where you registered)
Select “Your Dashboard”
Scroll to bottom
Type “ryourogue” into Hashtags
Workout 1 is Live
Submit your score when you are done to get credit on the leaderboard.
SRCF Total registered: 57 Athletes
AMRAP 12 mins: One Arm Devil Press and Box Jump OversComplete as many rounds as possible in 12 mins of:
8 One Arm Devil Press, pick load
8 Box Jump Overs (24″/20″)
* One arm DP, watch video for technique tips. Alternate arms or split every 4 reps. For KB, perform burpee then complete a one arm KB Snatch or a KB Clean and Jerk. Don’t snatch KB if you are banging your wrist. Switch to Burpee + two handed Sumo High Pull. If you don’t have a box do 8 Jumping Squats AKA Tuck Jumps.
Photo by @robcwilson
We are up to 40 registered athletes for the Home Open! Get signed up and have your family do it too!
Support Your Local Box Fundraiser
From CrossFit:
The Support Your Local Box Fundraiser is a CrossFit event for the benefit of CrossFit affiliates affected by COVID-19 around the globe. The temporary closures and distance between us cannot keep this community apart. Affiliates around the world have demonstrated this through their actions over the past few weeks. Now, the entire CrossFit community has an opportunity to come together in support of our affiliates.
Over a three-week period, CrossFit will release three classic and accessible workouts that can be performed by participants of any ability level. Everyone who participates will have their name displayed on the community leaderboard and will be able to create smaller leaderboards among friends, family, and other members of their affiliate using leaderboard hashtags.
Registration will take place on games.crossfit.com/open beginning on or before Wednesday, April 1, and will remain open for the duration of the competition. The first workout will be released on Friday, April 3.
Anyone can participate in the Support Your Local Box Fundraiser. Payment is not required. We understand that many face financial difficulties at this time and want everyone to have the opportunity to participate without barriers. Your participation is, in itself, a strong form of support and encouragement to the affiliate community.
When you register, you will have the option to select a contribution amount ranging from $20 to $1,000 or participate at no cost. Participants can also select the affiliate they would like to receive their contribution. When the competition closes, the proceeds will be distributed to affiliates in accordance with their roster of supporters. CrossFit, Inc. will distribute all registration funds to the designated affiliates.
AMRAP 12 mins: Single Arm Front Rack Walking Lunges, Single Arm Bent Over Rows and Double UndersComplete as many rounds as possible in 12 mins of:
12 Single Arm Dumbbell Front Rack Walking Lunges, pick load
12 Single Arm Dumbbell Bent Over Rows, pick load
36 Double Unders
* Alternate arms as needed. Use DB or KB. Double Under Sub: 72 Single Unders or 36 line hops (lateral)
ALLLLLLLLLL RIGHT EVERYBODY!
Sign up for the Support Your Local Box Fundraiser aka the “2020 COVIDFit Games” aka the “Stay-at-Home Open”.
From CrossFit:
The Support Your Local Box Fundraiser is a CrossFit event for the benefit of CrossFit affiliates affected by COVID-19 around the globe. The temporary closures and distance between us cannot keep this community apart. Affiliates around the world have demonstrated this through their actions over the past few weeks. Now, the entire CrossFit community has an opportunity to come together in support of our affiliates.
Over a three-week period, CrossFit will release three classic and accessible workouts that can be performed by participants of any ability level. Everyone who participates will have their name displayed on the community leaderboard and will be able to create smaller leaderboards among friends, family, and other members of their affiliate using leaderboard hashtags.
Registration will take place on games.crossfit.com/open beginning on or before Wednesday, April 1, and will remain open for the duration of the competition. The first workout will be released on Friday, April 3.
Anyone can participate in the Support Your Local Box Fundraiser. Payment is not required. We understand that many face financial difficulties at this time and want everyone to have the opportunity to participate without barriers. Your participation is, in itself, a strong form of support and encouragement to the affiliate community.
When you register, you will have the option to select a contribution amount ranging from $20 to $1,000 or participate at no cost. Participants can also select the affiliate they would like to receive their contribution. When the competition closes, the proceeds will be distributed to affiliates in accordance with their roster of supporters. CrossFit, Inc. will distribute all registration funds to the designated affiliates.
FT: Air Squats, Double Unders, Air Squats and Double UndersFor 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)
Congrats to Coach Shay and Andrew on their new healthy baby girl Amelie! Can’t wait for her to meet the gym family!
Photo by @robcwilson
CrossFit Announces Online Competition To Raise Cash For Affiliates
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.”
4 RFT: Run and Air Squats4 rounds for time of:
Run 400m
50 Air Squats
* COVID Shutdown Day 1: You do not have to use mats!!!
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.
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.
Please read:
SnoRidge Family,
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:
Here are the gym wide items we are requiring of all coaches after EACH class that they coach:
We also encourage everyone to follow some simple guidelines from the CDC, which serve as helpful tips:
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!
3-2-1 Go!
Tom and Michelle Nugent
SnoRidge CrossFit