Thanksgiving Day November 23, 2017

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Kevin and I wanted to wish all of you a wonderful Thanksgiving and truly hope everyone knows how grateful we are that you have allowed us to be apart of your lives.

CrossFit Thanksgiving Day Platter

5 rounds

5 pull-ups

10 push-ups

15 squats


4 rounds

8 handstand push-ups

15 kettlebell swings 53/35


3 rounds

15 box jumps 24/20

15 knees-to-elbows


2 rounds

20 wall-balls 20/14

30 sit ups


1 round

50 burpees


All the Carbs you can eat in an attire day!!!!!!

Post time and something you are grateful in the comments 🙂

Wednesday November 22, 2017

cfs 1 cfs 2

New Swag has arrived !!!! Just in time for your Holiday Shopping.  Sweatshirts are zipped up and pullovers $45.00.  Women’s tank top $25.00,  Women’s 1/4 Zipped long sleeve with thumb holes $40.00, Men’s T-Shirts $25.00 and Sweat pants $35.00.   Be the first on the block to show off the CFS new logo!!!

Warm Up

1:30 Slow Bike or Row
1 Round of Strict “Cindy”
:30s second Samson Stretch each side

Into… With an empty Barbell

1:00 Moderate Bike or Row
5 Good Mornings
5 Back Squats
5 Elbow Rotations


:30s Fast Bike or Row
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats



6 Rounds

If last week MU score was 1-9

1 min light row

1 MU

If MU score was 10-20

1 min light row


If you do not have MU

EMOM for 10 min

Even 8 Ring Rows

Odd :20 sec Ring Support Hold


AMRAP :20s – Clusters (115/80)

Rest :40s
AMRAP :40s – Clusters (135/95)
Rest 1:20
AMRAP 1:00 – Clusters (155/105)
Rest 1:20
AMRAP :40s – Clusters (135/95)
Rest :40s
AMRAP :20s – Clusters (115/80)

Rest 3 Minutes and Repeat (2 total rounds)


A “Cluster” is short for – Squat Clean Thruster.
On these repetitions, we are looking for a true “thruster” finish. Not a jerk.


Tuesday November 21, 2017

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This year CrossFit Snohomish will be particiapating in the Naughty or Nice fund raiser on Saturday December 9 at 9am

Naughty or Nice (NoN) is an annual, global opportunity to serve local children and families in our communities by giving a gift and getting a lift. Each year host gyms collect gifts for children by partnering with reputable organizations such as Toys for Tots, local children’s hospitals, homeless shelters and more. Help us achieve our goal of helping over 3,000 children this holiday season

CFS will be donating to Toys for Tots.  If registered by Dec 5th you will recieve your t-shirt before Christmas

To register please go to

NAUGHTY (Rx’d division)

12 min. Ascending Ladder…

  • Hang Power Clean 115/85
  • Burpee over Bar
  • Wall Ball 20/14

Men use 115 lbs.
Women use 85 lbs.

NICE (Scaled division)

12 min. Ascending Ladder…

  • Hang Power Clean 95/65
  • Burpee over Bar
  • Wall Ball 14/10

Men use 95 lbs.
Women use 65 lbs.


*** for the Workout today 5:30 am can do yesterdays WOD if you would like****

Warm Up

10 Rounds

100m cal row

Athlete must stop exactly on 100 m or do twice the number above or below of air squats   example if they stop at 98 they have to do 4 air squats if they end on 105 they have to do 10 air squats



10 mins…. Work on form and consistency, 3 sec. pause in the catch!


5X1 Split Jerk




5 Rounds

400m Run

15 OHS 95/65

Compare to Here

CrossFit Light


For Time

100 Pull Ups

100 Pushups

100 Situps

100 Air Squats

CrossFit Teen

3 rounds for time:
3 power snatches
12 burpees
36 double unders

Skill work:
EMOM for 7 mins:
2 weighted pull ups
Compare to: 7/28/2015, 7/25/2017, 6/16/2015

Monday November 20, 2017

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Congratulations Coach Annie and the Pigeon Smashers on winning the CFS First Blue Friday Throwdown!!!

Everyone contributed great effort to all the WODs.  The dedication to get them done and score points for your teams did not go unnoticed.  There were some exciting PRs in the Deadlift ladder, a lot of Rxing and some serious competetion going on during Jerry.

I am very excited too what the Coaches will bringing to the table next year!!!

Coach Annie will be getting in contact with The Pigeon Smasher to decide on when their Breakfast of Champions will be at The Maltby Cafe!!


Warm Up

3 rounds

15 Banded Good Mornings

10 Birddogs

10 Russian baby makers



Deadlift 5X1@80% 1 RM

Warm up to 80% 1 RM and then begin your 5 sets

It is very important that you stay true to these %


4 Rounds

12 T2B

16 Deadlifts 135/95

25/20 Cal Row

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