Push Press 6-6-6-6 & AMRAP 10 mins: Box Jumps, Push Press and Deadlifts

Push Press 6-6-6-6

Push Press 6-6-6-6

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

AMRAP 10 mins: Box Jumps, Push Press and Deadlifts

Complete as many rounds as possible in 10 mins of:
15 Box Jumps
10 Push Press (115#/85#)
15 Deadlifts (115#/85#)

Photo by @snoridgecrossfit

Registration for the 2023 Open Is Now Live!

The largest fitness event in the world starts Feb. 16, 2023. Earlier than ever before, registration for the 2023 NOBULL CrossFit Games Open is now live.

No matter your fitness level, the Open is for everyone. This is an all-inclusive worldwide event that brings together CrossFit athletes from around the globe to test their fitness and experience the magic of the CrossFit community.

If you’ve never tried CrossFit, training for the Open is a great place to start. And whether you are striving to become the Fittest on Earth, want to challenge yourself and set a fitness goal, or enjoy the fun of a community event with your friends at your gym, the Open is for you. Register now.

Results

Jerk 3-3-3-3 & 21-15-9: Power Cleans, Push Jerks and Row

Jerk 3-3-3-3

Jerk 3-3-3-3

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

21-15-9: Power Cleans, Push Jerks and Row

21-15-9 reps, for time of:
Power Clean (135#/95#)
Push Jerk (135#/95#)
Row Calories

Happy birthday Coach Tiana!

Photo by @snoridgecrossfit

Events: Update the clinic may be cancelled if there is not enough interest.  9:30am class has been added back for this Saturday.

SRCF Gymnastics Skills Clinic

  • When: 10/22 Saturday 9:45am-11:15am
  • Where: SRCF
  • Cost: $20 (Register via MindBody)
  • Led by Coaches Julianna, Reid, Zeke and Tom

WATCH: How to row more efficiently:

Rowing: Body Position

Results

Alt EMOM 16 mins: Row Calories and Strict Pull-ups & 3 RFT: Rows, Hang Power Cleans, and Air Squats

Alt EMOM 16 mins: Row Calories and Strict Pull-ups

Every 1 min for 16 mins, alternating between:
12/9 Row Calories
4/3 Strict Pull-ups

3 RFT: Rows, Hang Power Cleans, and Air Squats

3 rounds for time of:
Row 500m
15 Hang Power Cleans (115#/75#)
50 Air Squats

Photo by @robcwilson @snoridgecrossfit

Today the 2022 CrossFit Open kicks off! Register today.

Team SRCF Athlete Count for the 2022 CrossFit Games Open: 35

Logistics:

  • Starts Feb. 24th through Mar. 14th
  • Cost $20
  • We will program the 2022 Open WOD for all classes every Friday for 3 weeks
  • If you are going to workout each Friday, then just sign up for the Open
  • Athletes will take turns working out and judging each other for all Friday Classes

Make-ups:

  • If you can’t make it on Friday, please coordinate with us in advance to complete the Open WOD on Monday. This way we can prepare the coach for the class you are signed up for to have time and a judge set aside for you.
  • Saturdays will not be an option so plan ahead!
  • Make-ups are ONLY allowed for registered athletes in the Open. If you aren’t registered for the Open and miss a class on Friday, then don’t ask to “make it up”.  You won’t be allowed to. No exceptions.

I’m registered, what next?

  • You must sign up for a class time in MindBody
  • You can choose to scale one week and RX the next depending on the workout, movements, loads and standards. Age groups are predetermined.
  • Registered athletes will have a classmate judge your movements and count your reps.
  • Tune into the Games website each Thursday at 12PM PST for info on each week’s workouts.
  • You will enter your score online or in the CrossFit Games app each week and you can see how you stack up against the world, region, state, age, etc.
  • Quarterfinals – If you finish in the top 10% of your division, you make it to the Quarterfinals! (3/24-4/24)

Events:

  • Friday Night lights means bring a drink (or two) and have some fun after each class every Friday!
  • On the last week of the Open we will have an “Open is Closed Party” 3/11 which will be potluck and we will have some refreshments available via Jules and Reid’s “Short and Stout Mobile Bar”!

Open WOD 22.1:

Complete as many rounds as possible in 15 minutes of:
3 Wall Walks
12 Dumbbell Snatch (50#/35#)
15 Box Jump Overs (24″/20″)

Score total reps.

* Begin behind the line facing the wall. After “go” step over the line, turn around, and perform 3 wall walks.
* M 60” /W 55” from wall. Touch line 10” from wall and return to start with chest on ground. Feet must be on wall before hands can leave start line or return to finish line.
* Bringing feet off the wall before hands touch the start/finish line is a no rep.
* NO dropping of Dumbbells allowed. No touching leg with support hand allowed. Both heads of DB must touch floor. Alternate arms.
* Box Jump Overs: No rebounding. Must step down. No angled box allowed (jumping on corners). Lateral jump is allowed. Must face box and step down to other side. Box will be min 9’ from wall.

* Scaled wall walks to start with both hands IN FRONT of 55″ start/finish line (Both M/W and not touching like RX version)
* Walk up wall until both hands are on opposite side of start/finish line
* Return to other side and touch chest to complete rep

* Scaled DB is 35#/20# and step ups are allowed

Results

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.

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