Community. Coaching. Caring.
Your first few sessions with us will cover the “Elements” or the foundational movements you will use often in CrossFit. For more information on what Elements is all about, please click on the following link: Getting Started (which is also on the left side of our page under “Resources”).
Our new “Squatch” T-Shirts are now available!
These shirts are designed and made by Coalition Press Affiliate Shirts for us and are high quality Tees. They feature our mascot the “Squatch” holding his kettlebell and pondering his next WOD.
The men’s tees are Affiliate Shirts “Hell On Earth” brand and are tagless. The women’s are Bella brand with a slightly longer cut (to avoid riding up while doing burpees, thrusters, overhead squats…) and are cut for women.
Both men’s and women’s are high quality cotton T-Shirts that fit well with little to no shrinkage.
Colors:
Men’s: Black / Women’s: Black or Pink
Pricing: $20 each
*If you require shipping we will mail via USPS and will contact you with the shipping charge.
Please leave a comment with M/W, size, and color if interested. We will soon have a PayPal link where you will be able to purchase online.
Remember you don’t need to “get in shape” to start CrossFit! Showing up for that first workout is the first step to greater fitness, no matter what level you are at. Sticking with it with consistency is the key to seeing results. Why wait? 3-2-1 Go!
Please contact us to get started and find out our next OnRamp start date! Slots fill QUICKLY!
Our OnRamp is a 6 session program designed to allow for more instruction and coaching with beginners for a longer period of time. We feel this benefits the newcomer from feeling overwhelmed, intimidated, or reluctant to joining large group classes after they start. We think an extensive entry program can only help set up the new CrossFit athlete for longer term success.
OnRamp Cost:
Cost: $175 (plus tax)
Includes: 6 OnRamp Classes (1 hr. each), plus the remaining 2 weeks of the month with free unlimited classes (30 days from start of OnRamp) and the SRCF/Whole9 Nutrition Guide
Upon completion and graduation from OnRamp the last two weeks of the start month are included (30 day period from the OnRamp start date) before needing to choose between continuing into our daily group classes with either of our monthly memberships; unlimited or our 2x weekly membership plan.
Click on the following link for more info on our Class Schedule and Fees
Click here to Pay for Training
SnoRidge CrossFit Health Assessment and Liability Release Waiver
Today the emphasis was on the Deadlift and refining technique and form first. We spent time with our friend the PVC pipe to review stance, grip, chest position, head and neck angle, lumbar curve and how to pull off the floor. After a brief 3 sets of 3 reps to a moderately challenging load we established a comfortable working weight. We then finished with a 3 round metcon workout of rowing, kettlebell swings and deadlifts.
Today was the CrossFit Northwest Regional Qualifiers held at Hangar 30 in Magnuson Park in Seattle. The event was 140 plus competitors and hundreds of spectators, judges, and other folks who all came together to help advance the top four of both men and women to the CF Games in Aromas, CA. It was a mightily impressive event and one that left me with a lot to reflect on. I post this as simply a way to share what I experienced in my participation at the Qualifiers.
As a participant I have been training for the past couple months, both mentally and physically, to prepare for what was up until a week ago two random workouts that all the competitors were anxiously awaiting to see what they would be. As the days flew by the constant thought of “what will the wrkouts be” led to more varied workout programming, higher intensity, and a real focus on my weaknesses. Things I typically avoided more often than not started to move to the forefront. Other qualifier and previous Games WOD’s became the staple for me. Not enough rest (bad) and stricter dieting (good) was the norm. Injuries crept in. Over-training became a fear. Above all though was the consistent desire to simply see it through, give it my best, and hope to do well enough to satisfy my own personal goals while having as much fun as I could. I made a few goals both before and after the workouts were published. I PR’ed all the lifts and my time for the second WOD. I was able to place tied for 29th (30th with the tiebreaker of body weight) out of all the men who completed everything as prescribed. Today was the culmination of my training that saw all of my goals met.
There were two workouts. The first was a two part strength event from the CrossFit Total. It was three attempts each of a one rep max of the shoulder press. The press was strict and you had to clean the weight off the floor. The other part of the strength WOD was a one rep max of deadlift. Some amazing amounts of weight were lifted by some strong competitors. Not being particularly strong in either of those events when they were published last week I thought “Oh great, two more weaknesses I should have trained more of!” Setting PR’s in both lifts however exceeded my goals for that event.
The second workout was 5 rounds for time of: 3 muscle-ups (women did 2 muscle-ups), 30 wall balls (20# M / 12# W at 10 ft. target), and 6 sumo deadlift high pulls (135# M / 95# W). This WOD was tough. I had done this the day after the workouts were published last week and I knew going in what sort of time I should take. I was fairly confident I could do well enough at it but was unsure of how the crowd, noise, weather, and previous heavy lifts would effect it. Stepping out to setup when it was my turn I had the customary jitters but what struck me was how focused I felt. Having already done it helped as I went through my strategy over and over in my mind. I was also lucky enough to grab the spot I wanted that put me in front of the two people I wanted to see the most during a hard workout (Michelle and Ashley sitting next to me). As the 3-2-1 GO countdown echoed I settled in and everything kind of blurred out. The WOD seemed tougher this time around and my legs were on fire a lot faster than when I did this workout last weekend. As the world went gray around me and all I saw was a wall ball falling back to earth simply hearing the cheering of the crowd helped push me to just get it done and beat my previous time and PR this WOD.
After our second workout I was talking with fellow a competitor named Israel from CrossFit Tacoma. He struck me with a simple observation that drove the impact of the day home for me. As we watched the 15 year old Kallista Pappas in her heat push hard through her final WOD we spoke of how inspirational her performance and the pverall event itself was. He then noted just how cool the CrossFit community really is in all diversity that it represents. And that is what hit me as I drove home across the floating bridge watching a sun drenched Mt. Rainier over the water.
CrossFit is an amazing collection of people who represent all walks of life in occupation, nationality, beliefs, age, physical skill and limitation. While different in so many areas we all share a common bond that brings us together. A passion for true fitness. A willingness to chip away at a hard physical challenge and not stop until we are done or told we are done. Every CrossFitter there today whether they participated, judged, coordinated or watched all shared the same “been there done that” bond. We all understood at some level the effort, pain, intensity, desire, willpower, success and even failure that all the participants did. That is what made this day cool.
Was it worth it? You bet. I was able to compete and measure myself against some impressive athletes from the Pacific Northwest region. I was able to feel what it’s like to CrossFit in front of a large scale audience. I was able to see the effects of my workout programming. I was able to see friends and make new ones. I was able to share it with my family. Most of all I was able to have fun.
If you are new to CrossFit, or just haven’t heard of the CF Games, you may be wondering just what they are? Well here is an explanation for them on the CrossFit Journal. Think of it as the Olympics or World Cup of CrossFit. This Saturday CrossFit Seattle will host the Northwest Regional Qualifiers at Magnuson Park for 143 athletes who hail from the four state region of Washington, Oregon, Alaska and Idaho. The top four male and top four female athletes will advance to the CrossFit Games in July in Aromas, CA. There will be two WOD’s and details of the competition can be found here at the NW Regional Qualifier website.
I will be competing for the pure experience of it. Like running a race, completing a triathlon, or any other competitive athletic endeavor, this one will be a gathering of people who are all interested in pushing themselves to achieve different fitness goals. For me it will be something to gauge my fitness level against some impressive athletes. The bonus is I get to do this doing something I love. The Qualifiers will be a good time with good people doing what they love to do. If you are inclined to see what CrossFit is all about and want to see many of the best in the Pacific Northwest giving it their all, then check out the site for details and swing by.
And remember, in CrossFit and in life…
We are a place for those wanting to get fit.
You won’t find machines, sign up fees, trendy classes or any ego. What you will find is training and coaching designed to take you to an elite level of fitness using functional, varied and high intensity exercise. We are a gym for any committed individual regardless of experience or ability level.
We scale the load and intensity but not the program. Mechanics are stressed to ensure safety and maintain progress. Workouts and exercises are modified to YOUR fitness level.
We are committed to YOUR success and goals. We will teach, coach, push, guide, and train you to become faster and stronger and achieve better health and higher performance in life.
We make it fun. Exercise should be effective and challenging but it should never be boring.
We are a family of like-minded positive individuals who are all supportive and hard working. Don’t be surprised if you get a high five after your first workout or a cheer when you achieve a new personal record or accomplishment. It’s infectious and inspiring in our gym and we encourage it.
Well that was kinda fast. But I should expect nothing less than “3-2-1 Go” from CrossFit HQ. Our site is now linked on the CrossFit Main Site! As of today we are the latest affiliate listed towards the bottom.
We have shifted our focus north from the Dupont / Ft. Lewis area and recently left as co-owners of CrossFit No Limits. We wish Amy at CFNL and the friends and clients we left there all the best as we embark on bringing CrossFit to the local Snoqualmie and North Bend area. Stay tuned for pictures and posts on all things CrossFit as we get underway with our new clients here.
Curtis and Deb and Michelle all sharing some dumbbell love.
Promo video for the NW Regional Qualifiers for the CF Games:
