Monday April 17, 2017

Chris May

Congratulation to Chris and Carisa May’s son Alex.  He placed 2nd in rings at the Regional Men’s Gymnastics Competition on April 8th. He also  placed 5th in the all around competition and  is going to the National Men’s Junior Olympics in Florida on May 11th.   Good Luck Alex!!!


With a partner

5 Clean & Jerk 225/155

4 Clean & Jerk 225/155

3 Clean & Jerk 225/155

2 Clean & Jerk 225/155

1 Clean & Jerk 225/155

These reps are to be performed unbroken

You go-I go style

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For time


T2B and Wall Balls 20/14

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Easter Sunday April 16, 2017

I hope everyone has a wonderful Easter Sunday.  We may have all different beliefs and I think that is one of the most amazing things about being involved in each others lives and having a community that respects that.

I always think of Easter as a new beginning. Spring is here, the flowers have begun to blossom, the sun has finally made its way back to us and with this it gives me a chance to think  what can I do to begin to grow in myself.  Most of you may know I am a Christian but may not know what that means for me, I believe that  loving each other, being the best you can be and always keeping faith with  what ever is happing that good will come out of everything you are going through.

Enjoy your day and go ahead eat those Jelly Bean 🙂


Thursday April 13, 2017

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As I mentioned in the Spring Newsletter, we’ll be having a charity event to celebrate April as Autism Awareness Month and raise funds for Darklifter Tony’s son’s charity “AJ’s Piece of the Puzzle”.  The event is being held on Saturday, May 6th from 9AM-11AM.  It’s a partner WOD paying homage to one of AJ’s favorite topics – The U.S. Presidents.  You can see the details on the announcement.  If you don’t have a partner, we will find one for you.  We’ll have a few $1 raffle ticket prizes too.  You can pay ahead of time via AJ’s page below, which also details AJ’s story and the goal of the fundraiser – check it out!  Or you can pay in cash the day of the event.
There is a sign up sheet at the gym so that we will have an estimate of how many people will be attending.  There will also be a scaling option for this event and of course like all CFS events there will be treats.
Please feel free to also come and cheer on the athletes even if your not planning on working out and take part in the raffle.

2 Sets

7X200m Row rest :20 rest

Rest 1min between sets


3 Rounds for Time

21 OHS 95/65

12 Bar-facing Burpess

Teen WOD

AMRAP in 12:00
3 clusters
14 box jumps
4 x 25-meter shuttle run


Wednesday April 12, 2017

Snohomish Community Church      Pastor Fred Williams

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Clearview Four Square Church      Pastor Kyle Veach





Squat Clean and Jerk

2 @ 60% 1rm

2@ 65% 1rm

2@ 70% 1rm

2@75% 1rm

2@80% 1rm

1RM Squat  Clean and Jerk here


EMOM 12 min

Min 1- 12 SDHP 75/55

Min 2- 12 WallBalls 20/14

Min 3 – 12/10 Cal Bike

Min 4 – Practice Handstand Walking