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

Thursday March 16, 2017


Airrosti Provider Dr David Baum will be at CFS for 17.4  Saturday 9am-11am. He will be providing his services to all the athletes that may need a some extra attention before perfoming the WOD.

You may ask what is Airrosti…………

We fix pain fast!

At Airrosti, we focus on accurately diagnosing the root cause of your pain, then fully resolving that pain as quickly as possible—often within only 3 visits. We focus on results, not funneling you into a long-term treatment or pain management plan.

Airrosti is different than other treatment options you may have experienced. We take a very patient-centric approach to musculoskeletal care. Whether you’ve been living with chronic and nagging pain for years or if you’ve recently experienced an injury, our goal is to get you out of pain as quickly as possible and back to doing what you love. With more than 300,000 patient cases and a million plus patient visits, we have a consistent track record of resolving most conditions in as few as three visits, with an 88.7% injury resolution rate.

Our quality-care approach means we spend significant one-on-one time with every patient, one full hour every visit, to accurately diagnose and resolve the source of your pain. We educate you and give you guidance you can use at home to speed your recovery. Our targeted approach leads to rapid recoveries and lasting results, while helping most patients avoid the high costs of imaging, pharmaceuticals, and even surgical procedures. Best of all, most insurance is accepted and a referral is usually not needed to schedule an appointment. Watch this video to learn more about Airrosti.


2 Goats



Teen Wod

8 rounds for time:
50’ sled push
10 burpees
90 sec rest