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 17th 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 22nd. 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