Contact Us

Sign Up and Pay Online

Travel WOD's


  • OnRamp
    Interested in getting started? Email us for information about our next OnRamp!
  • MindBody
    Use Mindbody to pay your member dues. Click on "Pay for Training" above.

CF Gear

  • SRCF T-Shirts

Shop Now Rogue Fitness
Reebok Crossfit Apparel

« Row, Push, Repeat | Main | Again Faster WOD 9 (the redux) »



TrackBack URL for this entry:

Listed below are links to weblogs that reference "2 Minute Defense":


Nick Martindale

Thank you so much for the great morning yesterday. You guys have a great environment at your gym and it was a pleasure to workout there. Hope to be seeing more of the Snoridge CrossFit.

SnoRidge CrossFit

Nick you are more than welcome! We are glad you came in and we got to meet. You crushed the 2 Min. Defense WOD with Pat! See you guys at your box next weekend. ~ Tom

The comments to this entry are closed.

World Class Fitness In 100 Words

  • Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, clean and jerk, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, paralettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

Upcoming Events

  • December 6th - 7th CrossFit Weightlifting Trainer Course CrossFit Bellevue Bellevue, WA

October 2014

Sun Mon Tue Wed Thu Fri Sat
      1 2 3 4
5 6 7 8 9 10 11
12 13 14 15 16 17 18
19 20 21 22 23 24 25
26 27 28 29 30 31  

Track your WOD's on Beyond The Whiteboard

Things to Make You Better

CrossFit Gymnastics
Whole9 | The 9 Blog

Fish Oil Calculator

Dirt Corps

Join our Facebook Group

Become a Fan

CrossFit RRG: We support our community's first line of defense.