Tabata: Double Unders, AbMat Sit-ups, Box Jumps and Kettlebell Swings

Tabata: Double Unders, AbMat Sit-ups, Box Jumps and Kettlebell Swings

Tabata Double Under
Rest 1 min
Tabata AbMat Sit-up
Rest 1 min
Tabata Box Jump (24″/20″)
Rest 1 min
Tabata Kettlebell Swing, 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.

Photo by @robcwilson

O2, Partners Offer $100 Gift Card to Members Who #StayforMay

Want a combined $100 Gift card ($25 per brand) to use either at O2, Bear Komplex, Born Primitive, or Puori? Then read the link above for details and if you continue to pay dues for May then they will send us gift cards to distribute in June.

Our gym is enrolled in their program but if you buy anything from any of those sites please enter our gym code and receive free shipping and we will get 50% from the sale.

Gym code: RECOVERY6571

The fittest woman in the world struggled to love her body when she first started gaining muscle — here’s how she learned to embrace her strong physique

4 RFT: Burpees and Air Squats

4 RFT: Burpees and Air Squats

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.

Back Squat 3-3-3-1-1-1 & AMRAP 15 mins: Runs, Wall Balls and Push-up (hand release)

SnoRidge CrossFit_WB by Rob WBack Squat 3-3-3-1-1-1

Back Squat 3-3-3-1-1-1

AMRAP 15 mins: Runs, Wall Balls and Push-up (hand release)

Complete as many rounds as possible in 15 mins of:
Run 400m
20 Wall Balls (20#/14#)
10 Push-up (hand release)


Photo by @robcwilson

SRCF HatsSRCF Trucker Hats are now available! We have (had) three color options in grey, black, and black/white all with an embroidered logo on the right front. Hats are $20 and are the same brand and supplier that Rogue makes their logo hats with. There are not many left so grab yours before they go!

Two more individual Games events have been announced, including what will be the best event ever: the Snatch Speed Ladder.

‘Friday Night We’re Bringing It Back’

“Self-cueing the Snatch” with Becca Voigt, Stacie Tovar and Emily Bridgers – [video]


Results cont

Fourth Hangover

Strength WOD:


* 20 Minutes to find a 3RM

Conditioning WOD:

3 Rounds for time of:

50 Double Unders
25  Kettlebell Swings (53#/35#) 


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Saer_DL 3RM


Too many S’mores for me last night! Definite sugar hangover today. Hope everyone had a safe and fun time celebrating ‘Merica!

Quote of the day: “Oh I hook grip EVERYTHING.” ~ Lindsay (Note: Dustin looked very happy when she said this)

Hope For Cures workout is tomorrow! Come to either the 0930 or 1030 time. If you want to donate you can donate here to this profile I created for SRCF.


Do you have Bakballs? If not maybe you want to get a pair. You could also tape a couple balls you have laying around together and save some money. Yes this product is real.

Review: Bakballs

Some of my favorite quotes from this review:

  • “One of the best features of Bakballs is that you can use it while in bed!”
  • “And most of the people I used to test the Bakballs on found this size worked fine. Although there were several who found the ball itself was either a little too big or small, meaning they were simply unable to get the advertised benefit.”


Strength WOD:

Complete the following for load every minute on the minute (EMOM) for 10 minutes: 
2 Snatch (Squat)

* Post loads, re-grip allowed

Conditioning WOD:

5 Rounds for time of:

7 Snatch (95#/65#)
12 Weighted Overhead Sit-up (25#/15# bumper)
200m Run


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OH Sit-up and Snatch

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Focus on the “Finish” in your olympic lifts. Full hip, knee, and ankle extension with your shoulders back behind the bar. This is the end of the “2nd Pull” and is vital to the jump portion of the lift. With speed through the middle and a strong finish you WILL hit a PR.

Snatchin Trapper_OH Sit-up


Thanksgiving Week Schedule (Classes will follow the normal schedule unless specified below):

  • Wednesday 11/21: 7pm class cancelled. All classes Wed. through the 6pm are on schedule
  • Thursday 11/22: Closed for Thanksgiving! Eat, drink and be thankful for a rest day.
  • Friday 11/23: One class time at 10am to burn off all the strict paleo dishes you feasted on Thursday.

A Metabolic Analysis of CrossFit’s Elite: Part 1,” CrossFit Journal video [wmv] [mov] [HD mov]

Are you a black Friday and Cyber Monday kind of person? If so then you might want to take advantage of some CrossFit deals that happen over the holiday for CF sites like Rogue Fitness, LifeAsRX, and Again Faster. They typically announce their deals on Facebook in advance as well as their websites and email. 

Here’s one interesting giveaway from Again Faster Equipment: “In addition to Black Friday/Cyber Monday deals on equipment, we are also giving away a free year of CrossFit membership dues paid in full to one lucky individual. By making a purchase at starting November 23rd 12:00am EST through November 26th 11:59 EST you will automatically be entered to win.”

SRCF Fight Shorts

SRCF Mens Fight Shorts Mockup

SRCF Fight Shorts are a go! $50 each and these are Men’s shorts only. They are the same style as the Rogue/RokFit/original Forged fight shorts.
Preorder by posting to comments or in our FaceBook group. Order goes in Friday 9/28!

You MUST Specify:
1) Black or Red Shorts or Both
2) Sizing: 28/30/32/34/36/38/40/42
Please prepay for these. Cash/Check or MindBody billing. Should take about 2 weeks once order goes in.

Snatch and Grab

7 Rounds for Time of:

35 Double-Unders
1 Snatch

* Preferred lift is Squat Snatch; but may use Split or Power or scale to Hang


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Zach and Kyle WOD demo:

DU_Zach Kyle_Snatch

Frank sets and Nan splits:

Frank_Set Split Snatch_Nan

Great interview: “Q&A With Bob Harper” CrossFit Journal preview video [wmv] [mov]

Announcing the SnoRidge CF “Deadlift” or Buskas T-shirt! Similar to the line of Rogue Fitness athlete T’s this design is for Coach Mark but is understated by not puttting a name on the shirt. If you are going to Regionals you can show your support for him by wearing this shirt! If you want then order in the box or on Facebook NLT tomorrow as the order is going in on Wednesday night (we need size and color). We will order some extra for stock. 

Colors: Black, Charcoal (a little darker than below), and Storm
Brand: Next Level Apparel (same as the Hoody Design T’s)
Cost: $20

Pick Things Up T

Monday Gone Bad

Compete 3 Rounds of 1 Minute of max reps of each of the following exercises:

Row for Calories
Thrusters (65#/45#)
Rest 1 Minute

* Similar to “Fight Gone Bad“, in this workout you move from each of three stations after a minute.The clock does not reset or stop between exercises. This is a 3 minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to the next exercise quickly for the best score. One point per rep, except on the rower where each calorie is one point. Score total reps and reps per round.


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Announcing the “Mark Shark” Fan Club!

Mark Fan Club

We are now less than 4 weeks away from the CF Games Northwest Regionals which will be held at the Puyallup Fairgrounds from May 25-27. The top men, women, and teams from the Open for our region (WA, OR, AK, ID, MT) will all throw down for 6 brutal WOD’s over three days. Our own Mark “Shark” Buskas will be representing for the second year in a row and we will be rooting for him! What does that mean for the schedule over that weekend?

We will be closed on Friday (5/25) and Saturday (5/26) so that we can be down at the Regionals not only as fans; but also as Mark’s cheering section leaders (M and Rona), Regionals Judge (Tom), Regionals Media Team (Moe), and Mark’s coach (Jeremy). This means no classes for those two days. We highly encourage everyone to try and come to watch Regionals, cheer on Mark and enjoy the Games experience a little closer to home.

Mark and his Shark Socks:

Shark Snatch

On Monday (5/27) we will have two class times (11:30am and 1pm) and we will run a special Memorial Day Murph workout. We will post an official sign-up for the WOD as we get closer. For those unfamiliar with LT Michael Murphy, aka “Murph”, go to the link where you can read about this true hero and Medal of Honor recipient (you don’t “win” it, you receive it) and what this classic Hero workout is. If you want to register and receive a T-shirt then you can also do so there. The shirts are pretty sick and designed by Forged clothing company and benefits charity.

Murph is truly a tough Hero WOD. We highly encourage scaling and will ensure each person is scaled correctly. Remember what this represents, what the day is about, and pay honor to those who have fallen. Give it your best effort, count what’s legit, join your fellow SRCF community and have some fun!

Regional Preview: Week 3, May 11-13, 2012 – video [wmv] [mov] [HD mov]

Bodyweight Day

Pre-WOD: Spend 10 Minutes working on Handstand skills or HS Push-ups and Toes-to-Bar

For Time:

750m Row
Then 5 rounds of the couplet:
2 Rope Climbs (15′)
25 AbMat Sit-ups
750m Row

* Sub 10 Supine Ring Rows for 2 Rope Cimbs


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Hailly Climbs:


Quote of the day: “If what you did yesterday seems big, you haven’t done anything today.” -Lou Holtz

Mark trains for the NW Regionals with some Split Hang Power Cleans:

Mark_Split Hang Pwr Clean - 1 Mark_Split Hang Pwr Clean - 2 Mark_Split Hang Pwr Clean - 3

Regional Preview: Week 2, May 4-6, 2012 – video [wmv] [mov] [HD mov]

I received an email tonight from the manager of the Reebok Outlet at North Bend letting me know that they will have a CrossFit store set up at Regionals with ReebokCF gear and shoes. Plenty of other vendors will likely be there but I know some of you were wanting to order shoes so you can try to get some there.


Crunchy Chicken Tenders“: Recipe for kids from the CrossFit Journal


SRCF Kids: Teens Class

Sign up and pay now to reserve a spot! Go to MindBody and and under Series & Memberships select CrossFit Kids and purchase the Teens Session.

There are 7 spots to be filled (Coach Moe’s son makes 8).


  • SRCF Teens Class will be a 6 week session 
  • Tues. and Thurs. from 4-5pm only
  • Ages: 12-16 years old
  • Cost: $120 per session (12 classes at $10 each)
  • 1st session will begin 1/31 and run to 3/8
  • Coach Moe will run the Teens Program 
  • One week break between sessions
  • Limited to a class size of 8 (1st come 1st serve on purchasing a session; wait list will be established for future sessions with priority to returning teens)
  • Classes, movements, instruction and WOD’s will be scaled appropriately to teens (ages 12-16)
  • Teens should expect to practice exercises and drills without load until they can demonstrate proficiency at the sole discretion of the coach
  • Participation will not enable teens to workout with adults in the adult class (i.e. they are separate)
  • Teens who enroll should be fully willing to participate in CF Kids