Front Squat 3-3-3 & FGB Style: Row Cal, Medicine Ball Cleans and Sit-ups

Front Squat 3-3-3

Front Squat 3-3-3

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

FGB Style: Row Cal, Medicine Ball Cleans and Sit-ups

5 rounds, 1 min per station, for reps:
Row Calories
Medicine Ball Clean (20#/14#)
AbMat Sit-up
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

2021 CrossFit Games Open Team SRCF:

21 Registered

Sign up for the Open

The Medicine-Ball Clean

The Power of Progression, Part 2: Med-Ball Clean

Results

Shoulder Press 1RM & AMRAP 10 mins: Burpee Box Jump Overs and Push Press

Shoulder Press 1RM

Record your best Shoulder Press 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

AMRAP 10 mins: Burpee Box Jump Overs and Push Press

Complete as many rounds as possible in 10 mins of:
8 Burpee Box Jump Overs (24″/20″)
8 Push Press (115#/75#)

Photo by @robcwilson @snoridgecrossfit

One more reason to sign up for the CrossFit Open starting March 11th!  You are guaranteed to finish one spot higher than you would’ve before this:

BREAKING: Mathew Fraser Announces Retirement

Why I’m Retiring

Results

Results cont

Bench Press 3-3-3 & 3x AMRAP 4 mins: Double Unders, Kettlebell Swings and Push-ups

Bench Press 3-3-3

Bench Press 3-3-3

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

3x AMRAP 4 mins: Double Unders, Kettlebell Swings and Push-ups

For 3 cycles:
AMRAP in 4 mins of:
30 Double Unders
21 Kettlebell Swings (53#/35#)
12 Push-ups

Rest 2 mins between each cycle.
For each cycle restart the AMRAP.

Photo by @robcwilson @snoridgecrossfit

2021 CrossFit Games Open Team SRCF:

15 Registered

Sign up for the Open

CF Games | What Are Quarterfinals?

Results

Imbalance Testing Day

Imbalance Testing Day – Part 1

 

A single set of Push-ups for max reps.
Rest 5 mins before part 2.

Imbalance Testing Day – Part 2

 

Plank Shoulder Taps : Max Set
A single set of Plank Shoulder Taps for max reps.
 
 
Rest 5 mins before part 3.
 
 

Imbalance Testing Day – Part 3

 

Run 800 m TT
Run 800 m This is an all out effort for time.

 

 
 
 
Photo by @robcwilson @snoridgecrossfit

Urge Congress to Provide COVID Relief to Help Gyms Survive 

Government actions around the COVID-19 pandemic have devastated local gyms, putting thousands of gyms at risk of closing forever. The Community Gyms Coalition, an alliance of more than 15,000 local fitness facilities, is urging Congress to provide up to $30 billion in direct relief to help local gyms survive and recover. To convince Congress to support this approach, we need your help. Please take five minutes to send an email to your members of Congress to urge them to include direct support for gyms in any upcoming relief legislation.

Gym Closures Pt. Deux

ATTENTION:

In case you haven’t heard the the latest Governor’s announcement, gyms are ordered to shut down STARTING TUESDAY 11/17 until 12/13.

As of now we will plan to reopen on Monday 12/14.

Our last full day of classes is Monday 11/16 (including the Teens class at 4pm).

After being forced to close for 4 months (March-June) and having significant losses to our revenue, we had recently climbed back some despite being limited in classes. Membership rebound had been encouraging for September and October. We need your support and hope each and every one of you stick with us and will not drop your membership. That said we understand of course that everyone is impacted by this in some way. Please email us if you need to make any updates on your membership.

Please stay tuned for details around equipment checkout dates later this week (no rowers, bars and bumpers as we don’t have enough for everyone). We will continue to program workouts you can do at home during this and will loan out a combo of KB/DB, abMat, box and rope. We will also send an email out by tomorrow to all current members.

New COVID-19 restrictions on businesses, social gatherings start taking effect tonight

Shoulder Press 3-3-3 & FT: Rows; 5x Bar Muscle-ups and Push Jerks

Shoulder Press 3-3-3

Shoulder Press 3-3-3

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

FT: Rows; 5x Bar Muscle-ups and Push Jerks

For time:
Row 1000m
— then —
5 rounds of:
5 Bar Muscle-ups
7 Push Jerks (135#/95#)
* Scaled version of Games 2007 Reload WOD. Scale 5 BMU to 10 C2B Pull-ups

Photo by @robcwilson @snoridgecrossfit

2007 Reload

The Bar Muscle-Up

Results

Results cont

4 RFT: Burpees and Air Squats

4 RFT: Burpees and Air Squats

4 rounds for time of:
25 Burpees
50 Air Squats
Rest 1 min
* Goal: 5 minutes per round…can you do it in 4 minutes?

Photo by @robcwilson

Midline Stabilization in the Air Squat

Fully Amped has the official CrossFit store #SupportYourLocalBox T-shirt and hoodie available to buy. All net proceeds go directly to CrossFit affiliates that opt in. Fundraiser registration is free.

AMRAP 15 mins: Hand Release Push-Ups, Reverse Lunges and Sit-ups

AMRAP 15 mins: Hand Release Push-Ups, Reverse Lunges and Sit-ups

 

Complete as many rounds as possible in 15 mins of:
5 Hand Release Push-Ups
10 Reverse Lunges
15 Sit-ups
* Lunges are alternating. If you don’t have an AbMat then fold a towel over to fit into your lumbar curve similar to an AbMat

Photo by @robcwilson

Hand Release Push-Ups

Reverse Lunges

AbMat Situps

"Death By" – Burpees : 1 rep + 1 rep / 1 min Death By Burpee

“Death By” – Burpees : 1 rep + 1 rep / 1 min Death By Burpee

Death By Burpee

With a continuously running clock perform:
1 Burpee in the first 1 min
2 Burpees in the second 1 min
3 Burpees in the third 1 min

Continuing this for as long as you are able.
* Use a stopwatch or the timer on your phone. No mats needed!

Photo by @robcwilson

COVID shutdown Day 2:

Do this WOD from home!

Exercise Demo: The Burpee

Equipment checkout update:

Here’s the equipment plan! We are going to allow members to “checkout” either one Kettlebell or one Dumbbell as well as one jump rope and one abMat. We are not checking out any other equipment at this time. We will have one pickup slot tomorrow Wednesday from 5-6pm only.  If you already have workout equipment please leverage that so we can take care of more people.

Please read the below rules and follow them!

*We are following the WA state and King County guidelines for no more than 10 people gathering and also enforcing social distancing.

Date and Time: Wednesday 3/18 from 5pm-6pm ONLY

Process:

  • Rule #1: If you, your family member, co-worker, or anyone you have come in contact with is sick or has been tested for COVID-19 then we are not going to let you sign out equipment. Please stay home to protect others!
  • We will only allow one person at a time into the gym to sign out the equipment.  No one else (coaches too) is allowed in during this window.
  • We will allow one at a time to come in and choose the piece of equipment (one Kettlebell or one Dumbbell, one abMat and one jump rope if needed)
  • Michelle will bring the piece of equipment to you while you complete the sign out sheet with me at the front counter
  • You will then have to leave so the next person can come in
  • Social distancing is in effect (6 ft. apart), please wait in your car if possible
  • We have cleaned all equipment already and will have thoroughly washed our hands to hand it to you
  • You will use a “clean pen” to sign the sign out sheet and put it into the “COVID bucket” so I can clean them later
  • If you need a jump rope then you will be given a pair of disposable gloves to put on and then can size a rope to your height (gloves are to prevent touching all the ropes)
  • If you have your own rope or other items in the gym you may then go get it

When we are allowed to reopen we will publish the “Turn-in” time in which you agree to bring the equipment back. We will want all equipment back prior to reopening if possible. You MUST clean it thoroughly before bringing it back into the gym.

Any damaged, lost, or broken equipment will be billed to you via your normal SRCF billing method for replacement cost. Please take good care of it and don’t drop KB’s or DB’s just like in the gym.  Try not to jump rope in your driveway, sidewalk or street.  Use your garage or a mat if you have one.

We hope this allows people to have a piece of equipment so we can do swings, ground to overhead, or other similar movements in addition to bodyweight exercises.

I can’t believe we have reached the Zombie Coron-Apocalypse and have to do it this way but we need to do the right thing.

Stay healthy and stay safe!

HQ on Coronavirus: “Profound Uncertainty About The Future”

4 RFT: Run and Air Squats

4 RFT: Run and Air Squats

4 rounds for time of:
Run 400m
50 Air Squats
* COVID Shutdown Day 1: You do not have to use mats!!!

Update: Gym closed until 3/31 by State and King County Policy applying to all health/fitness clubs

No results will be posted but for those on beyondthewhiteboard.com you can see gym activity by clicking “Squads” in the App and then expanding “Activity”.  You can also message each other.

We will be allowing a one KB or DB as well as one jump rope checkout policy soon and I will have an update tomorrow along with times to pick up for those who need a piece of equipment. We ask that if you have equipment in a home gym to try to make do so others can get something who don’t have it.
Follow the blog here or on btwb.com for daily workout’s you can do at home. I will try to program WOD’s that utilize little to no equipment and will wait to program with a jump rope or DB/KB until after we finalize the checkout process.

If you are a gym member and aren’t in the Facebook group or following on Instagram then make sure you join by using the links at the bottom of this site.

Please read:

Staying Fit, While Staying Home