Community. Coaching. Caring. Since 2009.
Bench Press 6-6-4-4Bench Press 6-6-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 rounds, 3 mins each, for max reps of:
Run 200m
max reps in remaining time Hand Release Push-ups
Photo by @robcwilson @snoridgecrossfit
Bench Press 6-6-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
E2MOM for 12 mins: Squat Snatches and Hollow RocksEvery 2 mins for 12 mins do:
1 Squat Snatch, pick load
10 Hollow Rocks
For time:
Row 750m
— then —
5 rounds of:
4 Muscle-ups
10 Overhead Squats (95#/65#)
— then —
Row 750m
* Scale 4 MU to 8 C2B or Supine Ring Row
Photo by @robcwilson @snoridgecrossfit
Every 2 mins for 12 mins do:
1 Squat Snatch, pick load
10 Hollow Rocks
Back Squat 2-2-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Back Squat 2-2-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Back Squat 2-2-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RF-ME / 1 min Stations: Slam Balls, SB Goblet Squats, and Box Jump Overs4 rounds, 1 min per station, for max reps of:
Slam Ball (30#/20#)
Slam Ball Goblet Squat (30#/20#)
Box Jump Over (24″/20″)
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @robcwilson @snoridgecrossfit
Schedule:
Labor Day Weekend:
Note: Starting 9/1 we are cancelling the 10:30am class on Tue/Th due to lack of attendance.
Events:
Join Shannon Schueren, DC at SnoRidge CrossFit for a FREE Foam Rolling class!
Learn how this valuable tool can help improve your flexibility, reduce muscle tension, and help you recover faster after a tough workout. We’ll see you there!
Date: Thursday, September 16th
Time: 5:00 PM – 6:30 PM (NO 5PM CLASS on this day)
Location: 35334 SE Center St, Snoqualmie, WA 98065
Claim your spot now by clicking the link below to register:
Deadlift 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Warm up your DL to sets of 4 that you can maintain for "Saimo"
Deadlift 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Warm up your DL to sets of 4 that you can maintain for “Saimo”
As many rounds as possible in 21 minutes of:
200m Run With Medicine Ball (20#/14#)
20 Wall Balls (20#/14#)
8 Deadlifts (275#/185#)
1 20 ft. Rope Climb
Post total rounds.
In memory of Sam Saimo, 21, of Snoqualmie, WA, who died on August 20, 2016. Sam was a beloved member of SnoRidge CrossFit. He is survived by his parents, Dan and Jeannie; brother Will; and sister Julia. With heavy hearts we offer our prayers and condolences to his family, friends and loved ones.
Carrying the ball signifies carrying Sam with you. Do not put him down. He loved running, heavy deadlifts and rope climbs. Climbing to 20 feet puts you a little closer to him.
* Scale 1 Rope Climb (20 ft.) to 3 Supine Rope Climbs. Adjust deadlift appropriately. All Rope climbers must have shins covered.
Photo by @robcwilson @snoridgecrossfit
Today marks 5 years from the day we lost Sam. He is forever in our hearts. #missingyousamsaimo
Push Press 2-2-2Push Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds for time of:
Run 400m
21 Push Press (75#/55#)
9 Lateral Burpees (Over Barbell)
Photo by @robcwilson @snoridgecrossfit
Tomorrow. Friday, August 20th we will program “Saimo” our tribute memorial workout for Sam Saimo.
It’s hard to believe that it was 5 years ago that we lost Sam. We will be doing his memorial WOD during regular class times all day. Sign up as usual.
Please wear BLUE if you have it.
And remember to tell people you love them. You never know when they really need to hear it.
Schedule:
Labor Day: Monday 9/6 we will be closed for all classes! Enjoy the holiday!
Starting 9/1 we will be cancelling the 10:30am class on Tue/Th due to lack of attendance.
