Wednesday April 19, 2017

Happy Birthday to Figandsage 4 Years March 29-12[1]

This month we’re celebrating four years of kids and teen classes offered at Crossfit Snohomish! This is a monumental moment because there aren’t a lot of gyms around who’s kids programs have made it this long. Yes, gyms around us are registered through Crossfit, but they don’t run classes anymore. And ours are thriving! We are also fortunate enough to have a dedicated teen class. Most gyms don’t offer it, but we’re lucky to have a gym that does understand there’s better ways to train teens.

Looking back over the four years here’s a few thoughts I have:

-Circle time/chat time at the beginning of class matters; the power of connection is huge when it comes to building community. For a few brief moments kids get a coach’s undivided attention as we check in on their lives. You’d probably laugh at what we know about your family.

-Low reps matter: repeated low reps build strength. Yes, Randy is fun, but that wod is about intensity, not form.  When you have fewer reps and appropriate loads you’re able to focus on form.  Form = strength.  Consistently good form leads to intensity.

-Physical literacy matters: I run every teen class as a 101. My goal is for my athletes to be able to be so familiar with movements they could coach classes. We focus on a few select barbell movements and teach and practice the heck out of them. In return my athletes can tell you exactly when you breath on a lift, explain footwork, model the correct movement patterns, spot movement faults, and many intricate details related to our lifts.

-Starting in a kids program is so helpful!  Kids who have spent time mastering the foundational movements in our kids class move up to the teen class almost seamlessly.

Lastly, I’m very thankful. I get to coach classes that are overflowing with thriving energetic kids and teens. I’m starting to see the fruits of our labor and these kids are beasts! Thank you for sending them to me. They are leaders who are making the world a healthier, stronger, faster place to be.

Coach Annie

Contact me at: for more info.

*Currently we have rare openings in our teen classes; if you’re thinking about our programs now’s the time to come check us out!  Or, come back if you’re taking a break.

Class Schedules:

Kids:  Tues/Thurs 4:00 – 5:00

Teens:  Tues/Thurs 3:00 – 4:00 and Fri 1:20 – 2:20


5-4-3-2-1 minutes

Row for meters if not enough rowers then athletes will use the bikes

Rest :30 sec between each set

Score is total meters


3 Rounds for Time

20 Rotating 1-Arm Dumbbell Snatch

10 Box Jump Overs 24/20

21 thoughts on “Wednesday April 19, 2017”

  1. Quick Seattle Hotel WOD
    3 x 8 DB press @ 40# ea
    3 x 8 DB curl @ 35# ea
    3 x 8 DB row @ 50# ea
    50 sit-ups
    50 air squats
    1/2 mile run

  2. I’m always impressed with how Annie runs a teen/kids class when I’ve had the chance to see it. Engaged kids, productive and fun.
    I could go through the motions, get the knowledge, but I’d never be able to engage them like she does.

  3. Did 4036 on the row and had to scale the workout
    25lbs power snatch and 30″ box step ups for 5:30. Plantar fasciitis in my right foot since 17.5😡, haven’t been taking it to easy and now I have to because it’s been getting pretty aggravative.

  4. Crossfit Kids/Teens are a lucky group to have Coach Annie. My nephews are part of her class and they love her. I’ve seen the way the kids look up to her and I’m 100% positive they will be better, kinder, stronger, more resilient people because of her.

    Congratulations on 4 years. Keep up the amazing work.

  5. Congrats Annie! You have an exceptional program. Aja and Maple have thoroughly enjoyed their last 6 months with you and can’t wait to be back in May!
    They have gained a huge amount of confidence in their abilities and strengths as a result of the coaching done by you. It is such a joy for us to hear them talk about how much they can lift, what they can do, and seeing them feel strong and proud. Thank you!

  6. A. 4234 meters
    [1402-1102-834-575-321] Thanks for the target Quinn. Amazing work!

    B. Bailed at 2 rounds at 7:21 w/ 50# db squar snatch. Back started to tighten and was paranoid. Though I fully admit I was wrecked weak from the row and moving damn slow! 😀 😀

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