Team WOD: AMRAP 20 mins: Run, Box Jumps and Jumping Alternating Lunges & Solo WOD: AMRAP 12 mins: Run, Box Jumps and Jumping Alternating Lunges

Team WOD: AMRAP 20 mins: Run, Box Jumps and Jumping Alternating Lunges

As a team of 2 complete as many rounds as possible in 20 mins of:
Run 100m
8 Box Jumps (24″/20″)
16 Jumping Alternating Lunges
* Alternate each movement with your partner

* WU: 2 rds
10-15 sec Samson Stretch ea leg
10 Bootstrapper
10 Step ups
10 Calf raises
20 sec pigeon stretch ea leg

Solo WOD: AMRAP 12 mins: Run, Box Jumps and Jumping Alternating Lunges

Complete as many rounds as possible in 12 mins of:
Run 100m
8 Box Jumps (24″/20″)
16 Jumping Alternating Lunges

Photo by @robcwilson

SnoRidge Policy for COVID-19

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:

  • 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!

3-2-1 Go!

Tom and Michelle Nugent

SnoRidge CrossFit

Should You Avoid the Gym During the Coronavirus Outbreak?

Hang Power Clean & Jerk 1-1-1-1-1 & AMRAP 20 mins: Row Calories, DB Power Cleans, Air Squats and DB Shoulder-to-Overheads

Hang Power Clean & Jerk 1-1-1-1-1

Hang Power Clean & Jerk 1-1-1-1-1

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

AMRAP 20 mins: Row Calories, DB Power Cleans, Air Squats and DB Shoulder-to-Overheads

Complete as many rounds as possible in 20 mins of:
20/15 Row Calories
10 Dumbbell Power Cleans (50#/35#)
25 Air Squats
10 Dumbbell Shoulder-to-Overheads (50#/35#)

Photo by @robcwilson

SCHEDULE ALERT:

Thanksgiving week hours for this week are as follows:

  • Mon-Wed: Regular schedule
  • Thursday: Closed
  • Friday: 9:30am only
  • Saturday: 9:30am only

Feeding the Frasers: Instagram’s Best Destination for CrossFit Foodies

The Hang Clean

Results

Results cont

Team WOD: AMRAP 25 mins: Run, Dumbbells, Pull-ups, Push-ups and Squats

Team WOD: AMRAP 25 mins: Run, Dumbbells, Pull-ups, Push-ups and Squats

As a team of 2 complete as many rounds as possible in 25 mins of:
Run 400m (As a team)
50 Dumbbell Push Press (35#/20#)
50 Pull-ups
50 Dumbbell Front Squats (35#/20#)
50 Push-ups
50 Dumbbell Walking Lunges, Farmer Carry (35#/20#)
50 Air Squats

This is a partner workout. The run must be done together as a team and both partners must be back before starting the reps. Both members must work toward completing all the reps together. Only one member working at a time. Must complete all reps before moving to the next movement.

Hang Power Snatch 1-1-1-1-1 & AMRAP 18 mins: Runs, Hang Power Snatches and Box Jumps

Hang Power Snatch 1-1-1-1-1

Hang Power Snatch 1-1-1-1-1

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

AMRAP 18 mins: Runs, Hang Power Snatches and Box Jumps

Complete as many rounds as possible in 18 mins of:
Run 200m
6 Hang Power Snatches (135#/95#)
12 Box Jumps (24″/20″)

Photos by @robcwilson
Our fundraiser for Sam’s scholarship fund total is in and we collectively raised $1,001 as a gym (not counting what anyone may have directly contributed online or through the mail)! We will be getting the funds to the Saimo family this week.  Thank you to everyone for donating and helping us honor Sam this year.
Events:
Our SFH Rep visit to provide samples and education about Stronger Faster Healthier brand supplements will be rescheduled after some travel conflicts. Stay tuned!
Katrin Davidsdottir Shares Inspiring Message of Self-Acceptance

Results

Results cont

Front Squat 10-10-10 & AMRAP 15 mins: Kettlebell Swings, Pull-ups, Push-ups and Runs

Front Squat 10-10-10

Front Squat 10-10-10

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

AMRAP 15 mins: Kettlebell Swings, Pull-ups, Push-ups and Runs

Complete as many rounds as possible in 15 mins of:
7 Kettlebell Swings (70#/53#)
7 Pull-ups
7 Push-up (hand release)
Run 100m

Photo by @robcwilson
Community Discount
Strauss Meats is offering a special discount to the CrossFit community. Use the code to receive 30 percent off your order through the end of August.  Code: CROSSFIT30NOW
Virtuosity and the Two-Inch Squat Drill

Results

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Deadlift 4-4-4 & 21-15-9: Deadlifts and Runs

Deadlift 4-4-4

Deadlift 4-4-4

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

21-15-9: Deadlifts and Runs

21-15-9 reps, for time of:
Deadlift (225#/155#)
Run 800m
* Choose a load you can touch and go for no more than 3 sets each round

Front Squat: 1RM & 3 RFT: Run, Kettlebell Swings and Overhead Walking Lunges

Front Squat: 1RM

Record your best Front Squat 1 Rep Max lift.

3 RFT: Run, Kettlebell Swings and Overhead Walking Lunges

3 rounds for time of:
Run 400m
25 Kettlebell Swings (70#/53#)
20 Overhead Walking Lunges with Plate (45#/25#)

Front Squat 6-4-2 & 7 RFT: Chest-to-bar Pull-ups, Front Squats and Handstand Push-ups

Front Squat 6-4-2

Front Squat 6-4-2

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

7 RFT: Chest-to-bar Pull-ups, Front Squats and Handstand Push-ups

7 rounds for time of:
7 Chest-to-bar Pull-ups
7 Front Squats (135#/95#)
7 Handstand Push-ups

Photos by @robcwilson
The Open begins this week!  Our first WOD announcement will be 5pm on Thursday and we will stream it live in the lobby.  We would love to see more of you sign up. There are tons of reasons we have heard for both signing up and I will list the all the good ones right now….
Sign up and join our Affiliate and then select our Team (Team SnoRidge CrossFit).  The Open starts Feb. 22nd! Sign up now to be a part of the fun.

CF Games Open Team SnoRidge CrossFit Roster Count: 28
If you are planning to workout during Friday Night Lights (Friday PM classes) for the next five weeks then be prepared for registered heats/judges to go first.

Nick Massie: Pineapple Chicken

Want to learn more about basic, intermediate and advanced gymnastics movements? Want to practice the skills and progressions towards gymnastics skills that improve strength development, core control and spatial awareness?
This May (5/19-5/20) we are HOSTING the CrossFit Gymnastics Specialy Course here at SRCF. This 2 day weekend course is fun, informative and great for both the athlete or the coach. Of all the CF courses I have taken this one is my favorite! Hit the link below for a detailed description and course overview. To sign up hit the link then scroll to the right side to our hosting date to register.

Back Squat 7-5-3 & FGB Style: Back Squats, Push-ups and Thrusters

Back Squat 7-5-3

Back Squat 7-5-3

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

“FGB Style” – Back Squats, Push-ups and Thrusters

3 rounds, 1 min per station, of:
Back Squat (95#/65#)
Push-up
Thruster (95#/65#)
Rest 1 min

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.

Photo by @robcwilson
CF Games Open Team SnoRidge CrossFit Roster Count: 9 (All Men! Where are the Women? We need you!)
Whole30 just found another partner to help you with compliant options. If you need a Whole9 Nutrition / Whole30 program Guide just let us know!
Applegate® Announces Partnership with Whole30®

Results

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