Thursday Dec 1, 2016

Image result for images of thankfulness

As many of you may know today is a very special day for me, its been 1 year since I became the owner of  CrossFit Snohomish, and I am truly grateful for every single person that comes through that door.  I knew my life would change when I joined CrossFit a little over 5 years ago but I could never have dreamed the amazing impact it has actually made.  There are so many people that believed in me when I myself thought there was no way I was ever going to make it.  I feel truly blessed for all the Coaches at CFS, they are the most compassionate group of people I could ever ask for to be in my life and I know that without them CFS would never be what it is today.   I wish I could go down the list of every single member and tell you all what joy it is to watch you achieve your goals, but its not just what you do at CrossFit I want to know about I honestly think of you all as my family and just as much as I get excited for your first  pull up its also the joy of hearing your having a baby for the first time or getting engaged!

There have  been so many new things for me to learn this year and I wanted to thank Jeff and Charity Vale  for always being there for me with their faith and guidance.

One of my favorite sayings is “CrossFit for Life” and that is taking things slowly and carefully  and knowing it doesn’t have to happen all today,  that is why I am so excited to see what this next year and years to come will bring with all of you as my CrossFit Family.  Thank you from the bottom of my heart for helping me make my dreams come true.

Love Wendy



7 minutes of:

Row 800m

Then AMRAP in remaining time of

5 Front Squats 135/95

5 Burpees over the bar

Rest 2 min then repeat

Post total rounds completed for both 7 minute AMRAPs to comments

Compare to here


9 min AMRAP

3 Deadlift

3 Box Jump Over

3 Deadlift

6 Box Jump Over

3 Deadlift

9 Box Jump Over

3 Deadlift

12 Box Jump Over

3 Deadlift

15 Box Jump Over

( add 3 box jump over until time runs out)

Fred Hits One Year at CFS!


Fred (second from the left) shared a few thoughts after a year of CrossFit. Thanks Fred! You are such a great addition to the gym. Hard to imagine this place without you. Thanks for sharing…

“In some ways it seems like yesterday when I showed up to my first 101 class. Time flies.  It is not an overstatement to say that CFS has been life-changing for me. Below are a few things that I have learned through my experience with you, Crossfit, and the amazing CFS community.

1. Sometimes the most difficult things are the most rewarding.

For the first few months I thought I was going to die.  I would come in and see the posted work-out and think, NO WAY!  But the coach got me through it and very typically I left the workout feeling very rewarded.

2. Know yourself.

Romans 12:3 is a very helpful verse for me:  “For by the grace given to me I say to everyone among you not to think of himself more highly than he ought to think, but to think with sober judgment, each according to the measure of faith that God has assigned.” – Romans 12:3  Crossfit has helped me see myself with “sober judgment”.  And with that judgment comes the knowledge that I need to push myself but with limits.

3. Crossfit has benefits beyond feeling better physically.

Crossfit very often helps me emotionally and mentally. This was an unexpected blessing. I took on a pretty taxing job change this past year and Crossfit served as a needed counselor and life coach all in one.

4. If you want to get in physical shape, do Crossfit.  If you want to lose weight, cut carbs.

In ten months I lost 38 lbs, gained a few back, and am now losing again.  I have learned that losing weight is all about eating right.

5. To lose weight one must literally count carbs and protein.

There is something about the discipline of logging/recording the metrics related to my diet. When I do, I eat better and lose weight.

6. There’s a reason no one gets injured at Crossfit.

I suffered back-to-back injuries (back and hamstring) and both took place outside the gym. I am much more careful in the gym.

7. The value of quality coaching can’t be measured.

Crossfit has reminded me of the importance of good coaching. It is powerful to say the least.  Without a doubt one of my favorite things about CFS is the coaching. They have all blessed me in their own unique way.  Not one word of their instruction and encouragement has gone unnoticed.

8. A caring community is a game changer.

CSF’s caring community is almost like going to church for me.

9.  It all begins at the workout.

For me all the dominos to living a healthy life begin with the workout.  I don’t lose weight doing Crossfit but I want to eat better because I do Crossfit.  The workout serves as the first and necessary domino.”


Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups

Post time to comments.

February 20th, 2015


From one competition to the next! The 2015 CrossFit Games Open is almost upon us. This is an online competition that will play out similarly to the NYO9 in some ways. Each week for 5 weeks there will be a workout posted. We will do those workouts in the gym for our workout of the day. Ultimately the athletes that do the best go on to the Regional competition and will vie for a spot at the CrossFit Games. If you enjoy competing and want to see where your stack up against the rest of the world or just like that little bit of extra pressure that competition provides then consider registering for this year’s Open.


Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24″ box
Post time to comments.

Compare to here.

September 21st, 2014


Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.


Complete as many rounds in 20 minutes as you can of:
15 ft Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand push-up

Post number of handstand push-ups completed for each round to comments.

Compare to here.