Push Jerk 3-3-3-3-3
Push Jerk 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Pre Workout / Skill
Front Squat 5-5-5-5-5 & AMRAP 10 mins: Front Squats, Handstand Push-ups and Pull-ups
Front Squat 5-5-5-5-5
Front Squat 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 10 mins: Front Squats, Handstand Push-ups and Pull-ups
Complete as many rounds as possible in 10 mins of:
5 Front Squats (155#/105#)
7 Handstand Push-ups
9 Pull-ups
BTWB
Photo by @robcwilson
We’re back! The 10th Annual CrossFit Games are over and we want to sincerely thank the coaches who all helped to cover the class schedule with minimal impact! We already can’t wait for next year and to see where the Games will move to as this was the last year in Carson.
Events:
Our summer picnic potluck is coming up in August! Mark your calendars!
- What: SRCF Summer Potluck BBQ
- When: August 7th (Sunday) at 2 pm until dusk
- Where: Jeanne Hansen Park in Snoqualmie Ridge.
- Having it at the park means space for games, kiddos, and using the picnic shelter and grills.
- Bring your own food to grill, drinks and a dish to share!
- We will have SpikeBall, Cornhole, Ultimate Frisbee, football, soccer…
Front Squat 5-5-5-5-5
Front Squat 5-5-5-5-5
Front Squat 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Bench Press 5-5-5-5-5 & AMRAP 16 mins: Runs, Wall Balls and Toes-to-bars
Bench Press 5-5-5-5-5
Bench Press 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 16 mins: Runs, Wall Balls and Toes-to-bars
Complete as many rounds as possible in 16 mins of:
Run 200m
20 Wall Balls (20#/14#)
10 Toes-to-bars
Alt EMOM 10 mins: Deadlifts and Strict Pull-ups
Alt EMOM 10 mins: Deadlifts and Strict Pull-ups
Every 1 min for 10 mins, alternating between:
3 Deadlifts, pick load
4 Strict Pull-ups
Alt EMOM 10 mins: Deadlifts and Strict Pull-ups & Chipper: Row, Deadlifts, Pull-ups and Lateral Burpees
Alt EMOM 10 mins: Deadlifts and Strict Pull-ups
Every 1 min for 10 mins, alternating between:
3 Deadlifts, pick load
4 Strict Pull-ups
Chipper: Row, Deadlifts, Pull-ups and Lateral Burpees
For time:
45 Row (calories)
45 Deadlifts (225#/155#)
45 Pull-ups
45 Lateral Burpee (Over Barbell)
BTWB
Photo by @robcwilson
Back Squat 2-2-2-2 & AMRAP 15 mins: Kettlebell Swings, Box Jumps and Ring Dips
Back Squat 2-2-2-2
Back Squat 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Kettlebell Swings, Box Jumps and Ring Dips
Complete as many rounds as possible in 15 mins of:
10 Kettlebell Swings (70#/53#)
10 Box Jumps (24″/20″)
10 Ring Dips
Power Snatch : 1RM & 6-9-12-15 FT: Runs and Power Snatches
6-9-12-15 FT: Runs and Power Snatches
6-9-12-15 reps, for time of:
Run 400m
Power Snatch (135#/95#)
BTWB
Photo by @robcwilson
Ascending rep scheme madness today!
Schedule:
The 2016 CF Games have begun! See below for schedule impacts.
- We will only have one class impacted. The Monday 6am class on 7/25 is cancelled.
- ALL other classes are covered and will run on the normal schedule!
- Huge thanks to all of the coaches who are able to cover so many classes for that time.
Lifting: Squat Cleans and Front Squats
Lifting: Squat Cleans and Front Squats
Squat Clean 1-1-1-1-1, using heaviest weight per set
Front Squat 2-2-2-2-2, using heaviest weight per set
Complex 1+2
Lifting: Squat Cleans and Front Squats & 5 RFT: Thrusters, Hang Power Cleans and Ball Slams
Lifting: Squat Cleans and Front Squats
Squat Clean 1-1-1-1-1, using heaviest weight per set
Front Squat 2-2-2-2-2, using heaviest weight per set
Complex 1+2
5 RFT: Thrusters, Hang Power Cleans and Ball Slams
5 rounds for time of:
5 Thrusters (115#/75#)
10 Hang Power Cleans (115#/75#)
15 Ball Slams (30#/20#)
Photo by @robcwilson
Schedule:
The 2016 CF Games have begun! See below for schedule impacts.
- We will only have one class impacted. The Monday 6am class on 7/25 is cancelled.
- ALL other classes are covered and will run on the normal schedule!
- Huge thanks to all of the coaches who are able to cover so many classes for that time.
This afternoon was the first SRCF Tweens and Teens class and they all had fun learning to squat and finishing with a good workout with a “Baseline” AMRAP. This week they will learn basic kettlebell swings (eye level) and kettlebell deadlifts, the push press as well as box jumps and some other skills. Workouts are programmed to be scaled versions of the daily gym WOD but within a rep scheme and timeframe that is suitable. Fitness related games and activities are also added in addition to learning proper movement. Weight is allowed as technique is demonstrated at the individual level. If you are interested in signing up let us know!
Registration covers three weeks so if they can’t make a certain week due to vacation or other camps their registration will continue into the next session (or we can prorate). We will be taking registrations at any time so no need to wait until August.
SRCF Tweens and Teens Class:
- Ages: 10-15 only
- Each “Session” will be 3 weeks until August 25th which will then pause for “back to school”. During the fall/winter and spring there will be another session(s).
- 3 afternoon classes per week Mon/Wed/Thurs
- Time: 3pm to 4pm
- Led by Coach Jessika (who is also the Twin Falls Middle School Health and Physical Education Teacher)
- Cost: $140 for each 3 week session (we can prorate to accommodate vacation schedules)
- Class size: Limited to 14 Teens
- Go here to Register
- Select “Services” then “CrossFit Kids” and add to cart
- Please add your child under your MindBody Info (Select “Profile” and “Family Members” tab)
Classes will feature a warm-up, skill or lift focus (example: proper running / rowing technique, jump rope, range of bodyweight movements, press, deadlift, squat, power clean and power snatch, etc.), then a CrossFit workout scaled appropriately, as well as a game or activity cool down. Classes will run approximately 50 minutes long. They will learn proper form and weight will be allowed as form and technique dictates (at the discretion of the coach). Most importantly it will be fun!
Note:
- During the Teens class time the gym floor is NOT OPEN for anyone at all to work on skills, supplementary WOD’s, cardio work etc.
- You may NOT go out into the gym to do mobility or stretch and watch the class. This is a major distraction for Coach Jessika and the kids and will only stall class or possibly cause someone to feel pressure.
- Parents may wait in the lobby or can use the upstairs during the class to do mobility.
- Children under the age of 10 are NOT allowed out into the gym floor and also must stay in the Cave (not in the lobby or upstairs). Parents need to enforce the rules of children in the kids area i.e. Squatch Cave.