Alt EMOM 10 mins: Muscle-ups and Bar Muscle-ups
Every 1 min for 10 mins, alternating between:
2 Muscle-ups
2 Bar Muscle-ups
Alternate Ring MU and Bar MU. Scale 2 Ring MU to 2 Ring Dips. Scale 2 Bar MU to 2 Strict Pull-ups
Category: Standard RX
Grace & Checkout: Clean 1 Rep
Checkout: Clean 1 Rep
Clean 1 Rep (Power or Squat)
Use the heaviest weight you can for each set.
Rest as needed between sets.
After “Grace”, work up to a heavy 1 rep on your Clean
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Photo by @robcwilson
Grace for the benchmark today then a max clean after for a twist! Congrats to everyone who PR’d or did this one for their first time.
Parents: See yesterday’s post for details about our new SRCF Tweens and Teens class that starts next week (runs M/W/Th from 3-4pm through the end of August.
Grace
EMOM for 10 mins: Squat Snatch
EMOM for 10 mins: Squat Snatch & FT: Squat Snatches and Double Unders
FT: Squat Snatches and Double Unders
For time:
10 Squat Snatches (135#/95#)
50 Double Unders
8 Squat Snatches
40 Double Unders
6 Squat Snatches
30 Double Unders
4 Squat Snatches
20 Double Unders
2 Squat Snatches
10 Double Unders
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Photo by @robcwilson
SRCF Tweens and Teens Class:
It’s back! Our Teens class will now be a separate class for the summer and will run three times a week.
Here are the details for our new CrossFit Tweens and Teens Class that will begin next Monday 7/18 at 3pm!
- 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
- 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.
Schedule:
The 2016 CF Games begin NEXT week.
- 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.
Games Events: Masters and Teenagers
Deadlift 3-3-3-3 & 5 RFT: Deadlifts, Air Squats and Pull-ups
Deadlift 3-3-3-3
Deadlift 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Deadlifts, Air Squats and Pull-ups
5 rounds for time of:
9 Deadlifts (225#/155#)
35 Air Squats
12 Pull-ups
BTWB
Photo by @robcwilson
Jessika hits a new 3RM PR! Quite a few today. Congrats to all of you!
Schedule:
The 2016 CF Games begin NEXT week.
- 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.
CF Tweens and Teens Class:
Tomorrow we will be posting the details/cost for signing up for our new CF Tweens and Teens Class (Ages 10-15) that will begin next Monday! Each “Session” will be three weeks and there are three afternoon classes per week (M/W/Th).
Update Show: West Qualifiers
Finding the Fittest Fan at the CrossFit Games
Team WOD: AMRAP 15 mins: Deadlifts, Hang Power Cleans, Push Press and Front Squats
Team WOD: AMRAP 15 mins: Deadlifts, Hang Power Cleans, Push Press and Front Squats
As a team of 2 complete as many rounds as possible in 15 Mins of:
4 Deadlifts (135#/95#)
3 Hang Power Cleans (135#/95#)
2 Push Press (135#/95#)
1 Front Squat (135#/95#)
* One bar per team. Alternate work/rest with partner.
* Switch after each full round with your partner.
Post total rounds.
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Photo by @robcwilson
Congrats to Jessika for renewing her CrossFit L1 Certificate last weekend and also to Rob and Alison for competing today in the Barnyard Brawl and finishing 12th on the scaled division!
We will be starting a CrossFit Teen’s Class (Ages 10-15) later this month on M/W/Th that will run in 3 week long sessions. Classes will be from 3-4pm on those days and taught by Jessika. There will be a limit of 14 per session. Sign-up info coming soon.
Check out the blog story and photos from @robcwilson on Cassie’s story:
Weighted Pull Up 3-3-3-3-3
Weighted Pull Up 3-3-3-3-3
Weighted Pull-up 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Weighted Pull Up 3-3-3-3-3 & AMRAP 12 mins: Toes-to-bars, Wall Balls and Box Jump Overs
Weighted Pull Up 3-3-3-3-3
Weighted Pull-up 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 12 mins: Toes-to-bars, Wall Balls and Box Jump Overs
Complete as many rounds as possible in 12 mins of:
10 Toes-to-bars
10 Wall Balls (20#/14#)
10 Box Jump Overs (24″/20″)
Bench Press 7-7-7 & AMReps 10 mins: Clean & Jerks, Handstand Push-ups
Bench Press 7-7-7
Bench Press 7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMReps 10 mins: Clean & Jerks, Handstand Push-ups
As many reps in 10 mins as you can of:
3 Clean & Jerks (135#/95#)
3 Handstand Push-ups
6 Clean & Jerks
6 Handstand Push-ups
9 Clean & Jerks
9 Handstand Push-ups
12 Clean & Jerks
12 Handstand Push-ups
15 Clean & Jerks
15 Handstand Push-ups
18 Clean & Jerks
18 Handstand Push-ups
21 Clean & Jerks
21 Handstand Push-ups
+ 3 each movement until 10 minutes
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Photo by @robcwilson
Our class schedule for the CrossFit Games will be published soon. We are pretty much going to be able to run a full class schedule with only a few exceptions. Stay tuned.