Photo by @robcwilson @snoridgecrossfit
1st day for Equipment checkout is done!
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- If you missed today then the makeup is this Friday at 4-5pm.
If you didn’t know please check your email as well as our gym Facebook group for more details.
Category: Main Workout
Imbalance Testing Day
Imbalance Testing Day – Part 1
A single set of Push-ups for max reps.
Rest 5 mins before part 2.
Imbalance Testing Day – Part 2
Plank Shoulder Taps : Max Set
A single set of Plank Shoulder Taps for max reps.
Rest 5 mins before part 3.
Photo by @robcwilson @snoridgecrossfit
Urge Congress to Provide COVID Relief to Help Gyms Survive
Government actions around the COVID-19 pandemic have devastated local gyms, putting thousands of gyms at risk of closing forever. The Community Gyms Coalition, an alliance of more than 15,000 local fitness facilities, is urging Congress to provide up to $30 billion in direct relief to help local gyms survive and recover. To convince Congress to support this approach, we need your help. Please take five minutes to send an email to your members of Congress to urge them to include direct support for gyms in any upcoming relief legislation.
Gym Closures Pt. Deux
ATTENTION:
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
Back Squat 6-6-6 & AMRAP 18 mins: Rows, Back Squats and Pull-ups
Back Squat 6-6-6
Back Squat 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 18 mins: Rows, Back Squats and Pull-ups
Complete as many rounds as possible in 18 mins of:
Row 250m
10 Back Squats (95#/65#)
6 Pull-ups
Photo by @robcwilson @snoridgecrossfit
AMRAP 10 mins: Deadlifts, Hang Power Cleans, Front Squats and Push Press
AMRAP 10 mins: Deadlifts, Hang Power Cleans, Front Squats and Push Press
Complete as many rounds as possible in 10 mins of:
1 Deadlift, 115/75 lbs
1 Hang Power Clean, 115/75 lbs
1 Front Squat, 115/75 lbs
1 Push Press, 115/75 lbs
Any time the weight settles on the ground perform 5 Burpees.
AMRAP 10 mins: Deadlifts, Hang Power Cleans, Front Squats and Push Press & Team WOD: AMRAP 15 mins: Deadlifts, Hang Power Cleans, Push Press and Front Squats
AMRAP 10 mins: Deadlifts, Hang Power Cleans, Front Squats and Push Press
Complete as many rounds as possible in 10 mins of:
1 Deadlift (115#/75#)
1 Hang Power Clean (115#/75#)
1 Front Squat (115#/75#)
1 Push Press (115#/75#)
* Any time the weight settles on the ground perform 5 Burpees.
Team WOD: AMRAP 15 mins: Deadlifts, Hang Power Cleans, Push Press and Front Squats
As a team of 2 complete as many rounds as possible in 15 Mins of:
4 Deadlifts (135#/95#)
3 Hang Power Cleans (135#/95#)
2 Push Press (135#/95#)
1 Front Squat (135#/95#)
* One bar per team. Alternate work/rest with partner.
* Switch after each full ROUND with your partner.
Post total rounds.
Photo by @robcwilson @snoridgecrossfit
Lifting: Dumbbell Floor Press and Dumbbell Bent Over Rows & AMRAP 20 mins: Hang Power Snatches, Toes-to-bars and Box Jumps
Lifting: Dumbbell Floor Press and Dumbbell Bent Over Rows
Dumbbell Floor Press 10-10-10-10, using heaviest weight per set
Double Dumbbell Bent Over Row 8-8-8-8, using heaviest weight per set
AMRAP 20 mins: Hang Power Snatches, Toes-to-bars and Box Jumps
Complete as many rounds as possible in 20 mins of:
5 Hang Power Snatches (95#/65#)
10 Toes-to-bars
15 Box Jumps (24″/20″)
Photo by @robcwilson @snoridgecrossfit
Vellner and Fikowski Announce the “Lock-Down Bro-Down,” Coming November 20
Squat Clean 1-1-1-1-1 & 5 RFT: Wall Balls and Ball Slams
Squat Clean 1-1-1-1-1
Squat Clean 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Wall Balls and Ball Slams
5 rounds for time of:
20 Wall Balls (20#/14#)
15 Ball Slams (30#/20#)
Photo by @robcwilson
If you haven’t noticed in the past week we have been publishing the daily WOD to this website (in addition to Instagram) overnight. This allows you to see the workout when you wake up. Thanks to Joe for writing the #joecode for making this happen since beyondthewhiteboard.com put up their paywall to see the daily workout!
Eric Roza Lays Out New Approach, Details For 2021 And Beyond
Opt.1: Nate & Opt. 2: AMRAP 20 mins: Chest-to-bar Pull-ups, Push Press and Kettlebell Swings
Opt.1: Nate
Complete as many rounds as possible in 20 mins of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70#/53#)
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. ~ www.crossfit.com
* Opt. 1: Veterans Day Hero WOD. These are Ring MU, use 70/53 KB. Scale to Opt. 2
Opt. 2: AMRAP 20 mins: Chest-to-bar Pull-ups, Push Press and Kettlebell Swings
Complete as many rounds as possible in 20 mins of:
2 Chest-to-bar Pull-ups
4 Push Press (115#/75#)
8 Kettlebell Swings (53#/35#)
* Alternate option to Nate.
Photo by @robcwilson @snoridgecrossfit
Shoulder Press 2-2-2 & Row : 2 x 1k
Shoulder Press 2-2-2
Shoulder Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Photo by @robcwilson @snoridgecrossfit