Video and Media – Page 43 – SNORIDGE CROSSFIT

21-18-15-12-9: Run, Sumo Deadlift High-pulls and Push Press

21-18-15-12-9 reps, for time of:
Run 200m
Sumo Deadlift High-pull (75#/55#)
Push Press (75#/55#)
* Sub a KB for both movements. If you have only a DB do DB Alt Snatch and DB PP.

BTWB

Photo by @robcwilson @snoridgecrossfit

We’re BACK! Reopening guidelines were sent out via email, and posted to our website as well as FB Group. Make sure you read them, sign up for class, and contact us if you haven’t received them!

Some classes have waitlists already while some are wide open if you choose a different day. We ask that you try to be flexible and adjust where possible during Phase 1.5. Once we move to Phase 2 we will have larger classes.

Toomey and Vellner Win Rogue Invitational in Dominating Fashion

Results

Results conthttps://www.snoridgecrossfit.com/wp-content/uploads/2020/06/06-17-20-WOD-Results-cont.jpg

FGB Style: Box Jumps, Hand Release Push-ups and Air Squats

4 rounds, 1 min per station, for reps:
Box Jump (24″/20″)
Hand Release Push-up
Air Squat
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

BTWB

Photo by @robcwilson @snoridgecrossfit

Toomey and Vellner Win Rogue Invitational in Dominating Fashion

Opt. 1: AMRAP 15 mins: Single Arm KB Clean & Press and KB Goblet Lunges & Opt. 2: AMRAP 15 mins: Single Arm DB Clean & Press and DB Goblet Lunges

Opt. 1: AMRAP 15 mins: Single Arm KB Clean & Press and KB Goblet Lunges

Complete as many rounds as possible in 15 mins of:
12 Single Arm Kettlebell Clean & Press (53#/35#)
12 Kettlebell Goblet Lunges (53#/35#)

* 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

BTWB

Opt. 2: AMRAP 15 mins: Single Arm DB Clean & Press and DB Goblet Lunges

Complete as many rounds as possible in 15 mins of:
12 Single Arm Dumbbell Clean & Press, pick load
12 Dumbbell Goblet Lunges, pick load

BTWB

Photo by @robcwilson @snoridgecrossfit

Please check your email for more details on our reopening that was sent out yesterday.

It’s time! We are going to be reopening for limited outdoor classes beginning Wednesday, June 17^th as part of Phase 1.5. According to King County, Phase 1.5 or “Modified Phase 1” allows for outdoor exercise classes up to 5 people with one instructor. We must still adhere to other state published guidelines for Phase 2 for gyms. We are beginning with that. This means we will be outdoors. Weather will be a factor. We will still adhere to the below steps but we will not be allowing workouts inside the gym or using the rig or other areas. A bathroom and necessary equipment will be accessible inside and must be sanitized after use but we will not be allowing indoor classes. Please be prepared.

We will share the final schedule and steps out beginning early next week for you to reserve your class on MindBody (via MindBody web or MindBody App). We ask that as we begin to please not book more than 2 classes per week to allow for as many members to have access to a class. We also ask that you try to have flexibility in your schedule if possible to reserve an open spot if your preferred time is full. We expect that we will be in Phase 2 before the end of the month and will be able to move classes inside. Please download the app now to be ready to register for classes.

I have emailed the Guidelines for our reopening plan and preliminary schedule. Please READ this. I know it’s lengthy but it’s necessary. It will have all the info (save the online / app steps and guide for reserving a class) that you need. That will come separately early next week.

For those who checked out equipment, please plan to bring it back the by Monday June 22^nd. Stay tuned for updates here on our website, Facebook group and I’ll email final schedule and registration steps soon. Thanks for supporting us!

Injury Forces Mathew Fraser to Withdraw From Rogue Invitational

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

BTWB

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

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

BTWB

Photo by @robcwilson @snoridgecrossfit

How History Could Repeat Itself in Aromas

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

BTWB

Photo by @robcwilson @snoridgecrossfit

Dani Speegle Dominates in Her Titan Games Debut

Run 2 mi TT

Run 2 mi

This is an all out effort for time.

BTWB

Photo by @robcwilson @snoridgecrossfit

Sanctional Cancellation Tally Hits Double-Digits, ELFIT CrossFit Championship Follows in Other Hosts’ Financial Footsteps

4x RFT: Burpees, Mountain Climbers and Burpees

4 rounds, each round for time of:
10 Burpees
50 Mountain Climbers
10 Burpees

Rest 1:30 between each round

* Warm-up: 15-12-9 of each
Jumping Jacks
Bootstrapper
Step-up
Pigeon Stretch (Hold for 15/12/9 sec each leg)

*3 Things:
– INTENSITY. Go hard here. The idea is to sprint each round. We’re shooting for roughly a 1:1 work/rest ratio.

– CONSISTENCY. We’re looking for consistency across rounds. Go as hard as will allow you to stay consistent. It might mean going 90% on the first round instead of 100%.

– Breaks are okay here, as long as they are kept short (1-3 sec). Keep on moving!

BTWB

Photo by @robcwilson @snoridgecrossfit

WOD Brief

Burpee

Mountain Climber

AMRAP 12 mins: Toes-to-bars, Single Dumbbell Hang Clean & Jerks and Run

Complete as many rounds as possible in 12 mins of:
8 Toes-to-bars
10 Single Dumbbell Hang Clean & Jerks (50#/35#)
Run 100m

* Sub 8 Supine toes to DB/KB or 8 V-ups for 8 T2B

Supine Toes to Kettlebell or Dumbbell

* 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

BTWB

Photo by @robcwilson @snoridgecrossfit

Gillette Partners with Rogue Invitational Qualifiers for National Campaign

Hero Opt. 1: Dumbbell or KB Murph & Hero Opt. 2: Severin

Hero Opt. 1: Dumbbell or KB Murph

For time:
Run 1 mile (1600 m)
100 Dumbbell Bent Over Rows, pick load
200 Push-ups
300 Air Squats
Run 1 mile

Partition the DB rows, push-ups and air squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

* Note: We are planning to host Murph on 4th of July, if you elect to do it with Pull-ups recommendation is 1/2 Murph (half the reps) as we have not done high volume pull-ups during the shutdown.

Dumbbell version of the Hero WOD “Murph”: In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

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

BTWB

Hero Opt. 2: Severin

For time:
50 Strict Pull-ups
100 Hand Release Push-ups
Run 5 km

If you’ve got a twenty pound vest or body armor, wear it.

U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.

* Scale to 1/2 Severin (25/50/2.5km); sub Bent over DB row 2:1 (both arms = 1 pull-up)

BTWB

Photo by @robcwilson @snoridgecrossfit

In honor and memory of those who have fallen and made the ultimate sacrifice in service to our country.

Hunter McIntyre Partners Up With Team RWB to Host Memorial Day Murph Fundraiser