FQ: Handstand and HS Walk Practice & Opt. 1: AMRAP 10 mins: Handstand Push-ups and Alternating DB Snatches & Opt. 2: AMRAP 10 mins: Handstand Push-ups and KB Swings

FQ: Handstand and HS Walk Practice

For quality:
Handstand Walk Practice, 10 mins
* Practice HS, HSPU or HS Walk depending on space. Scale to HS hold and shoulder taps

Opt. 1: AMRAP 10 mins: Handstand Push-ups and Alternating DB Snatches

Complete as many rounds as possible in 10 mins of:
5 Handstand Push-ups
10 Alternating Dumbbell Snatches (50#/35#)
* Scale to 10 Pike pushups or 10 shoulder taps for HSPU

Opt. 2: AMRAP 10 mins: Handstand Push-ups and KB Swings

Complete as many rounds as possible in 10 mins of:
5 Handstand Push-ups
10 Kettlebell Swings (53#/35#)
* Scale to 10 Pike pushups or 10 shoulder taps for HSPU

Photo by @robcwilson

With the latest Stay-at-home announcement from the Gov. it appears we will remain closed another week.  Tentatively hoping for being able to reopen on 4/8.  We are assessing what this announcement means for our gym and trying to understand the impacts. We will be communicating our plans for April and beyond as we learn more.

We also wanted to fill you in on how we are trying to continue to offer services and value to our members:

  • We are programming a daily workout everyday that can be done at home. We are publishing it on several different places (this website under “workout of the day”, our Instagram account, and also on beyondthewhiteboard.com).  Most of these are bodyweight workouts and have modifications in the notes.
  • We have been including WOD movement demo videos from YouTube sources in the beyondthewhiteboard.com app for anything unfamiliar and to show good technique and form.
  • We have loaned out equipment for our members in the form of either one dumbbell or one kettlebell, one abMat, and a jump rope for anyone in need. If you have been unable to receive this and want to check out equipment please let us know and we can coordinate a time with you.
  • Our gym community has come together through our Facebook group sharing videos of their at-home workouts, and we encourage everyone to continue this!
  • Links to these resources can be found on the bottom of our website.

Please hang in there with us and continue to check back here for updates, daily at home workouts you can do and other CrossFit related info.   We truly appreciate your support!

Rogue Joins the Fight Against COVID-19

Stronger Together: CrossFit Games Athletes Deliver Messages of Hope to Global Community

Pt. 1: Tabata Push-ups & Pt. 2: FT: 400m Walking Lunge

Pt. 1: Tabata Push-ups

Tabata Push-up

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.
* These are push-ups with full range of motion, chest to deck, full lockout, planked and thighs off ground. Any other version is scaled. Or sub hand release.

Pt. 2: FT: 400m Walking Lunge

For time:
Walking Lunge 400m

Log time and note number of steps.
* Knee should gently touch the ground. Ensure the lunge is in line with the shoulders and the knee doesn’t go forward of toes, keep hands off quads,

ATTENTION: COVID-19 UPDATE


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.”

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?

Snatch Pull + Hang Power Snatch 1-1-1-1 & FT: Power Snatches and AbMat Sit-ups

Snatch Pull + Hang Power Snatch 1-1-1-1

Snatch Pull + Hang Power Snatch 1-1-1-1

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

FT: Power Snatches and AbMat Sit-ups

For time:
21 Power Snatches (95#/65#)
63 AbMat Sit-ups
15 Power Snatches
45 AbMat Sit-ups
9 Power Snatches
27 AbMat Sit-ups

Photo of Coach Reid by @robcwilson

COVIV-19 is impacting not only the Games season but affiliates worldwide.  Many won’t make it and will be forced to close their doors for good. We are hopeful and grateful for your support in this tough time! Without you there is no SnoRidge CrossFit.

What Coronavirus Could Cost Your Affiliate

Coronavirus Wave Spreads Through CrossFit Sanctionals Season

Results

Results cont

FQ: Muscle Up, BMU, or Pull-up Skill Practice & Muscle-ups: Max Set & 5 RFT: Sumo Deadlift High-pulls, Hand Release Push-ups and Box Jumps

FQ: Muscle Up, BMU, or Pull-up Skill Practice

For quality:
Muscle Up Skill Practice

Muscle-ups: Max Set

A single set of Muscle-ups for max reps.
* Choose Practice or ME set of MU or Strict pull-ups

5 RFT: Sumo Deadlift High-pulls, Hand Release Push-ups and Box Jumps

5 rounds for time of:
15 Sumo Deadlift High-pulls (95#/65#)
15 Hand Release Push-ups
15 Box Jumps (24″/20″)

Photo by @robcwilson

Results

Power Clean & Jerk 3-3-3 & FT: Clean & Jerks, Row Calories and Wall Balls

Power Clean & Jerk 3-3-3

Power Clean & Jerk 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go only.

FT: Clean & Jerks, Row Calories and Wall Balls

For time:
25 Clean & Jerks (115#/75#)
50 Row Calories
75 Wall Balls (20#/14#)

Photo by @robcwilson

Results

Results cont

Lifting: Bench Press and Bent Over Barbell Row & AMRAP 15 mins: Double Unders, Ball Slams and C2B Pull-ups

Lifting: Bench Press and Bent Over Barbell Row

Bench Press 6-6-6, using heaviest weight per set
Bent Over Barbell Row 6-6-6, using heaviest weight per set
* Alternate between Bench and BOR

AMRAP 15 mins: Double Unders, Ball Slams and C2B Pull-ups

Complete as many rounds as possible in 15 mins of:
60 Double Unders
30 Ball Slams (30#/20#)
15 Chest-to-bar Pull-ups

Photo by @robcwilson

Results

Results cont

Front Squat 8-8-8 & 4 RFT: Runs, Toes To Bars and Medicine Ball Cleans

Front Squat 8-8-8

Front Squat 8-8-8

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

4 RFT: Runs, Toes To Bars and Medicine Ball Cleans

4 rounds for time of:
Run 400m
15 Toes To Bars
15 Medicine Ball Cleans

Photo by @robcwilson

Clean & Jerk Speed Ladder At Australian CrossFit Championship

Mia Hesketh, Jay Crouch and Starr Strength Black Earn Games Invitations at Australian CrossFit Championship

Results

Results cont

Advanced RX: EMOM for 10 mins: 1 Hang Power Clean & AMReps 8 mins: Hang Power Clean

Advanced RX Class:

EMOM for 10 mins: 1 Hang Power Clean

1 Hang Power Clean, pick load

Every 1 min for 10 mins.

AMReps 8 mins: Hang Power Clean

As many reps as possible in 8 mins of:
Hang Power Clean (205#/140#)

Each time you break, perform 30 Air Squats

Photo by @robcwilson

Mia Hesketh, Jay Crouch and Starr Strength Black Earn Games Invitations at Australian CrossFit Championship

Results