21-18-15-12-9-6-3: Slam Balls, Push-ups and Slam Ball Cleans

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

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

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.

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.

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

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

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.

Photo by @robcwilson @snoridgecrossfit

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

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

Photo by @robcwilson @snoridgecrossfit

How History Could Repeat Itself in Aromas

5 RFT: Double Unders, Walking Lunges and Weighted Box Step-ups

5 RFT: Double Unders, Walking Lunges and Weighted Box Step-ups

5 rounds for time of:
50 Double Unders
15 Walking Lunges
15 Weighted Box Step-ups
* Choose load on step ups. Scale DU to Singles or do 50 lateral line hops.

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

Photo by @robcwilson @snoridgecrossfit

Dani Speegle Dominates in Her Titan Games Debut

5 RFT: Run, Kettlebell Sumo Deadlift High-pulls and Burpees

5 RFT: Run, Kettlebell Sumo Deadlift High-pulls and Burpees

5 rounds for time of:
Run 200m
15 Kettlebell Sumo Deadlift High-pulls (53#/35#)
10 Burpees
* Sub Alternating DB Snatch for SDHP

* WU: 2 rds
10 Steps – Monster Walk
10 High Knees
10 Pass Thru
10 Bootstrappers
10 Arm Circles
7 Pike Push-up

Photo by @robcwilson @snoridgecrossfit

Phase 1? Phase 1.5? Phase 1.75? Phase 2 or Phase 79 Days and counting?  Right now we have no clear definition of what King County’s application for “Phase 1.5” means, how long we would stay in it, and what criteria and guidelines apply.  There are different stories out there that are not official from the Office of the Governor. What we do know is that currently Phase 2 is the only phase that the Governor’s office will allow for us to resume limited operations. We are ready for that and will be sharing our procedures as soon as we have a confirmed date. Stay tuned.

Report: Monterey County Moves Forward with Re-opening, Paves Way for the Games

FT: Air Squats, Push-ups and Sit-ups

FT: Air Squats, Push-ups and Sit-ups

For time:
75 Air Squats
100 Push-ups
75 Air Squats
100 Sit-ups
75 Air Squats
Scaling Options-
Reps:
35 Air Squats
50 Push-ups
50 Sit-ups

Movements:
Push-ups > Elevated Push-ups > Knee Push-ups

* WU: 2 rds
10 Steps – Monster Walk
10 High Knees
10 Pass Thru
10 Bootstrappers
10 Arm Circles
7 Pike Push-up

Photo by @robcwilson @snoridgecrossfit

Team WOD: Chipper: Box Jumps, Ball Slams, Box Jump Overs, and Burpee Box Jump Overs & Solo WOD: Chipper: Box Jumps, Ball Slams, Box Jump Overs, and Burpee Box Jump Overs

Team WOD: Chipper: Box Jumps, Ball Slams, Box Jump Overs, and Burpee Box Jump Overs

For time:
100 Box Jumps, 24/20 in
80 Ball Slams, 30/20 lbs
60 Box Jump Overs, 24/20 in
40 Ball Slams, 30/20 lbs
20 Burpee Box Jump Overs, 24/20 in
* As a team of 2 split reps. One works one rests. Sub KB Swings for Slam Ball.

Solo WOD: Chipper: Box Jumps, Ball Slams, Box Jump Overs, and Burpee Box Jump Overs

For time:
50 Box Jumps, 24/20 in
40 Ball Slams, 30/20 lbs
30 Box Jump Overs, 24/20 in
20 Ball Slams, 30/20 lbs
10 Burpee Box Jump Overs, 24/20 in
* Sub KB Swings.

SNORIDGE CROSSFIT