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    16326 SR 9
    Snohomish, WA 98296

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September 27th, 2012

Team Snohomish

Hey CFSers, just wanted to take a moment to remind you about the CrossFit Games Open that is coming up sometime in early Spring. We will be entering as a team this year for the first time in our history and we are looking for ALL of you to be a part of it. You do not need to have any special athletic ability to compete. The workouts will be structured to allow everyone to participate. They will be completed in our gym during regular class times so you won’t have to go anywhere or change your schedule.  You will walk away from it with a feeling of accomplishment, some CFS swag and a great assessment of your current level of fitness. I am putting this out to you now so you can set goals and be ready to go. Use this fun competition as an opportunity to take yourself to that next level.

After your warm up spend 15 full minutes on rolling with the pipes, foam or balls preparing for the WOD or working on the parts of you that need help.


Shoulder Press 3-3-3-3-3-3-3

Post loads to comments.

Compare to here.


Spend 10 full minutes stretching.


14 Responses

  1. 105# (again – the shoulders/arms refuse to lift more!) Note the frustration! Even not eating pizza at Costco last night…

    Great camaraderie this morning!

  2. 30 Clean and Jerks @ 185lbs from last week
    5:42 Rx’d
    Pretty happy both with time and that when my form started to falter from fatigue (jerking on toes) I was able to correct and move better.

  3. JV,

    Regarding the Fish Oil and Probiotic goodness. Is there a time that is optimal to take either? With Meals?

    Thanks for making it easier to get these products.

    • I’ll let JV field this question because I don’t really know the answer. I’m just happy when I remember to take them. I do know that you don’t want to take your probiotics with anything acidic (orange juice, kombucha etc.)

  4. 145×3

  5. Nice run with Chris today. Love this weather

  6. 72 3RM

  7. 64 3RM – Great Class today!! There may have only been 3 of us (Plus Brandie) but the encouragement was flowing 🙂

  8. 62# 3 RM

  9. I got to 67.5. Wanted more but I think my body is done from yesterday.

  10. 3RM: 150

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