Main Workout – Page 127 – SNORIDGE CROSSFIT

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.

BTWB

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 17^th 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!

FGB Style: Box Jumps, Hand Release Push-ups and Air Squats

4 rounds, 1 min per station, for reps:
Box Jump (24″/20″)
Hand Release Push-up
Air Squat
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

BTWB

Photo by @robcwilson @snoridgecrossfit

Toomey and Vellner Win Rogue Invitational in Dominating Fashion

FT: Double Unders, Dumbbell Snatches

For time:
90 Double Unders
30 Dumbbell Snatches (50#/35#)
60 Double Unders
20 Dumbbell Snatches
30 Double Unders
10 Dumbbell Snatches
* Alternating DB Snatch

* Warm-up 3 rds of:
7 Pass thru
7 KB or DB Deadlift
7 PVC Power Snatch
3 Inch worm w/ Push-up
10-15 Single Unders

BTWB

Photo by @robcwilson @snoridgecrossfit

Opt. 1: AMRAP 15 mins: Single Arm KB Clean & Press and KB Goblet Lunges & Opt. 2: AMRAP 15 mins: Single Arm DB Clean & Press and DB Goblet Lunges

Opt. 1: AMRAP 15 mins: Single Arm KB Clean & Press and KB Goblet Lunges

Complete as many rounds as possible in 15 mins of:
12 Single Arm Kettlebell Clean & Press (53#/35#)
12 Kettlebell Goblet Lunges (53#/35#)

* WU:
Samson Stretch 15 sec each leg
Pigeon Stretch 15 sec ea leg
15 Bootstrappers
3 Inchworms w/Push-up
15 Air Squats
Side Twists 10 each side

BTWB

Opt. 2: AMRAP 15 mins: Single Arm DB Clean & Press and DB Goblet Lunges

Complete as many rounds as possible in 15 mins of:
12 Single Arm Dumbbell Clean & Press, pick load
12 Dumbbell Goblet Lunges, pick load

BTWB

Photo by @robcwilson @snoridgecrossfit

Please check your email for more details on our reopening that was sent out yesterday.

It’s time! We are going to be reopening for limited outdoor classes beginning Wednesday, June 17^th as part of Phase 1.5. According to King County, Phase 1.5 or “Modified Phase 1” allows for outdoor exercise classes up to 5 people with one instructor. We must still adhere to other state published guidelines for Phase 2 for gyms. We are beginning with that. This means we will be outdoors. Weather will be a factor. We will still adhere to the below steps but we will not be allowing workouts inside the gym or using the rig or other areas. 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.

We will share the final schedule and steps out beginning early next week for you to reserve your class on MindBody (via MindBody web or MindBody App). We ask that as we begin 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. We expect that we will be in Phase 2 before the end of the month and will be able to move classes inside. Please download the app now to be ready to register for classes.

I have emailed the Guidelines for our reopening plan and preliminary schedule. Please READ this. I know it’s lengthy but it’s necessary. It will have all the info (save the online / app steps and guide for reserving a class) that you need. That will come separately early next week.

For those who checked out equipment, please plan to bring it back the by Monday June 22^nd. Stay tuned for updates here on our website, Facebook group and I’ll email final schedule and registration steps soon. Thanks for supporting us!

Injury Forces Mathew Fraser to Withdraw From Rogue Invitational

Chipper: Run and Burpee Box Jumps, Lateral Burpees, and Burpees

For time:
Run 200m
25 Burpee Box Jumps (24″/20″)
Run 200m
25 Burpee Over Dumbbells
Run 200m
25 Burpees

* WU: 2 rds
10 Step Ups
10 High Knees
10 Pass Thru
10 Bootstrappers
10 Arm Circles
5 Pike Push-up

BTWB

Photo by @robcwilson @snoridgecrossfit

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

BTWB

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

AMRAP 15 mins: Kettlebell Swings, Box Jumps and Dumbbell Push Press

Complete as many rounds as possible in 15 mins of:
10 Kettlebell Swings (53#/35#)
10 Box Jumps (24″/20″)
10 Dumbbell Push Press, pick load
* Alternate 5 reps each arm for push press. Sub DB swing for KB Swing.

BTWB

Photo by @robcwilson @snoridgecrossfit

Our statement yesterday on events surrounding the CF founder’s posts made on Twitter:

In light of the recent comments and views from CrossFit’s founder Coach Greg Glassman, we as an 11 year affiliate are evaluating our future as a CrossFit affiliate and we cannot in good conscience stay silent. We wholeheartedly disagree with the words from Coach Glassman through his Twitter post and the fundamental lack of respect, awareness, leadership, judgment, and racial insensitivity that he has shown.

We are waiting to see if HQ can possibly address this through real change and action. These statements by an individual in no way reflect on this CrossFit gym community that we have built or our values. Our gym has been one that has always been centered on fitness, health, wellness, love and a diverse and supportive community.

With the impact from the COVID shutdown this is certainly not at all what we thought we would be addressing tonight. We will share out our reopening plans for June in the coming days but wanted to address this first. If that includes not renewing our affiliation then so be it. We love you all and know that WE can get through this TOGETHER.

~ Tom and Michelle

Team WOD: 35-30-25-20-15-10-5: Burpees and Single Arm Thrusters & Solo WOD: 10-9-8-7-6-5-4-3-2-1: Single Arm Dumbbell Thrusters and Burpees

Team WOD: 35-30-25-20-15-10-5: Burpees and Single Arm Thrusters

35-30-25-20-15-10-5 reps, for time of:
Burpee
Single Arm Dumbbell Thruster (50#/35#)
* As a team of 2. Alternate one works, one rests.

BTWB

Solo WOD: 10-9-8-7-6-5-4-3-2-1: Single Arm Dumbbell Thrusters and Burpees

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Single Arm Dumbbell Thruster, pick load
Burpee

BTWB

Photo by @robcwilson @snoridgecrossfit

Opt. 1: AMReps 12 mins (3,6,9,…): Kettlebell Swings and Handstand Push-ups & Opt. 2: AMReps 12 mins (3,6,9,…): Kettlebell Swings and Hand Release Push-ups

Opt. 1: AMReps 12 mins (3,6,9,…): Kettlebell Swings and Handstand Push-ups

As many reps as possible in 12 mins of:
3 Kettlebell Swings (70#/53#)
3 Handstand Push-ups
6 Kettlebell Swings
6 Handstand Push-ups
9 Kettlebell Swings
9 Handstand Push-ups
…
Continue adding 3 reps each round to each movement until time expires.
* WU:
Samson Stretch 15 sec each leg
Pigeon Stretch 15 sec ea leg
15 Bootstrappers
3 Inchworms w/Push-up
15 Air Squats
Side Twists 10 each side

BTWB

Opt. 2: AMReps 12 mins (3,6,9,…): Kettlebell Swings and Hand Release Push-ups

As many reps as possible in 12 mins of:
3 Kettlebell Swings (53#/35#)
3 Hand Release Push-ups
6 Kettlebell Swings
6 Hand Release Push-ups
9 Kettlebell Swings
9 Hand Release Push-ups
…
Continue adding 3 reps each round to each movement until time expires.

BTWB

Photo by @robcwilson @snoridgecrossfit

Tabata: Air Squats, AbMat Sit-ups, Strict Pull-ups and Dumbbell Push Press

Tabata Air Squat
Rest 1 min
Tabata AbMat Sit-up
Rest 1 min
Tabata Strict Pull-up
Rest 1 min
Tabata Dumbbell Push Press, pick load

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
* Single arm DB or KB Push Press (alternate sets per arm each 20s interval). Sub Bent Over Row for Pull-up.

* Warm Up 2 rds of:
12 Bootstrappers
4 Inchworms plus push-up
12 high kick (monster walks)
4 lunge and reach
8 Pike Push-up

BTWB

Photo by @robcwilson @snoridgecrossfit

How History Could Repeat Itself in Aromas