Category: Video and Media

Advanced RX: Pt. 1: FT: Handstand Push-ups and Deadlifts & Pt. 2: FT: Power Cleans, Bar Facing Burpees and Wall Balls

Advanced RX Class:

Pt. 1: FT: Handstand Push-ups and Deadlifts

For time:
21 Handstand Push-ups
9 Deadlifts (315#/205#)
15 Handstand Push-ups
6 Deadlifts
9 Handstand Push-ups
3 Deadlifts

Pt. 2: FT: Power Cleans, Bar Facing Burpees and Wall Balls

For time:
15 Power Cleans (185#/135#)
30 Bar Facing Burpees
60 Wall Balls (20#/14#)

BTWB

Photo by @robcwilson

The 2017 CrossFit Games Open is coming in February and March!

Athletes in the 35-39 age range will now have a division in the Masters competition.
The 2017 Games finals will take place in Madison, WI.
2017 Reebok CrossFit Games Season Schedule

EMOM for 8 mins: Snatch & 3 RFT: Wall Balls, Toes-to-bars and Snatches

EMOM for 8 mins: Snatch

1 Squat Snatch, pick load

Every 1 min for 8 mins.

3 RFT: Wall Balls, Toes-to-bars and Snatches

3 rounds for time of:
21 Wall Balls (20#/14#)
15 Toes-to-bars
9 Squat Snatches (115#/75#)

BTWB

Photo by @robcwilson

The below movements are part of what we use for almost every warm-up when we snatch. Familiarize yourself with the terminology, movement, and technique below.

Push Press 5-5-3-3-1-1-1 & AMRAP 12 mins: Clean &Jerks and Runs

Push Press 5-5-3-3-1-1-1

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

100’s Workout – Rich Froning, Danica Patrick and Ricky Stenhouse

AMRAP 12 mins: Clean & Jerks and Runs

Complete as many rounds as possible in 12 mins of:
10 Clean & Jerks (115#/75#)
Run 200m

BTWB

Photo by @robcwilson

Super long boring workout video but a good look at Rich Froning’s new HUGE gym with him training with his team, CF Games 2015 Teens champ and 2016 3rd place athlete Angelo DiCicco and a couple of fit NASCAR Drivers.

Tips for those wanting a faster rope climb:

Rope Climb J-Hook

Back Squat 7-7-7 & 15 RFT: Pull-ups, Push-ups and Air Squats

Back Squat 7-7-7

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

15 RFT: Pull-ups, Push-ups and Air Squats

15 rounds for time of:
5 Pull-ups
10 Push-ups
15 Air Squats

BTWB

Photo by @robcwilson

All results are updated!

We want to say thanks to all of the coaches who covered this past week to keep classes running. We truly appreciate the ability to get away for a family vacation and not have to worry AT ALL about the gym. You guys are the best!

Games Move to Madison

Lifting: Hang Power Snatches and Overhead Squats & 2 RFT: Rows, Hang Power Snatches, Double Unders and Handstand Push-ups

Lifting: Hang Power Snatches and Overhead Squats

Hang Power Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set

2016 Invitational Comes to Oshawa, Ontario

2 RFT: Rows, Hang Power Snatches, Double Unders and Handstand Push-ups

2 rounds for time of:
Row 750m
20 Hang Power Snatches (115#/75#)
75 Double Unders
25 Handstand Push-ups

BTWB

Photo by @robcwilson

The CrossFit Invitational comes to Canada this Sunday and will be streamed live on games.crossfit.com and Youtube.com/crossfit

Brent Fikowski: Games Rookie Makes Invitational

Team WOD: E2MOM Row and Thruster Intervals

Every 2 mins for 20 mins do:
Row 200m
10 Thrusters (75#/55#)
Teams of 2. Alternate every 2 minute interval with your partner. Partner 1 completes Row and Thrusters then rests while Partner 2 completes the next interval.

BTWB

Photo by @robcwilson

Team interval day! After a long week ending with a Hero WOD today was meant to get moving with fixed intervals without going for time or reps.

Our November OnRamp wrapped up on Saturday so be sure to welcome our new group as they start coming to classes. Welcome to Alaina, Logan, Jaycin, and Troy!

Last but not least congrats to Brian for getting his first muscle-up on Saturday! Also some great coaching from Rob W. who is SO PROUD! Fist bumps!

Alt EMOM 12 mins: Deadlifts and Knees To Elbows & Sham

Alt EMOM 12 mins: Deadlifts and Knees To Elbows

Every 1 min for 12 mins, alternating between:
3 Deadlifts, pick load
6 Knees To Elbows

Sham

7 rounds for time of:
11 Deadlifts, 1x bodyweight
Run 100m

Air Force SSG David “Sham” Wieger, 28, of North Huntingdon, PA, a special agent for the Air Force Special Investigations, DET 303, Travis Air Force Base, CA, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an IED that struck his vehicle. ~ www.crossfit.com

BTWB

Photo by @robcwilson

THANKSGIVING SCHEDULE:
Monday 11/21 – Wednesday 11/23: Normal Schedule
Thanksgiving Thursday 11/24: CLOSED
Friday 11/25 (after Thanksgiving): CLOSED
Saturday 11/26: Normal Schedule

Back Squat 2-2-2-2-2 & 5 RFT: Handstand Push-ups, Back Squats and Runs

Back Squat 2-2-2-2-2

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

Update Show: Liftoff Event Rundown

5 RFT: Handstand Push-ups, Back Squats and Runs

5 rounds for time of:
10 Handstand Push-ups
15 Back Squats (135#/95#)
Run 400m

BTWB

Photo by @robcwilson

CrossFit Liftoff: Snatch: 1 Rep Max & CrossFit Liftoff: Clean & Jerk: 1 Rep Max

CrossFit Liftoff Event 1:

Snatch: 1 Rep Max

Record your best Snatch 1 Rep Max lift.

Update Show: Liftoff Event Rundown

CrossFit Liftoff Event 2:

Clean & Jerk: 1 Rep Max

Record your best Clean & Jerk 1 Rep Max lift.

BTWB

Photo by @robcwilson

SOLD OUT! Starting Monday 11/7 at 6pm is the SRCF Tweens and Teens Class 5 Week Session for Nov/Dec. This session is sold out. Stay tuned for future sessions after the Holidays.

Today we completed the CrossFit Liftoff with the Snatch and Clean and Jerk 1RM Events. If you registered don’t forget to submit your scores by Monday for me to validate.

2016 CrossFit Games on ESPN2 This Sunday