Author Archives: Nadia Shatila

Monday, December 22, 2014

Workout: 4 rounds for time of:
10 Push Jerks (155,105)
15 Kettlebell Swings (72,55)
20 GHD Sit-ups

Accessory: Spend time working towards a goal on goal board. End of year is approaching!

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Saturday, December 20, 2014

Workout: Complete as many rounds as possible in 20 minutes of:
10 chest-to-bar pull-ups
20 Back Squats (95)
30 double-unders


BootCamp crushin’ a difficult workout.


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Friday, December 19, 2014

Workout: For time:
30 Muscle-ups
21 Clean and Jerks (135,95)
2,000 meter Row



 Gymnastics Class working on midline stability

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Thursday, December 18, 2014

Workout: Shoulder Press: 5-5-3-3-3 reps

Accessory: Two rounds of:

500 meter Row, rest 2 min at 70%-80% effort


 The toughest fight is the one against yourself.

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Wednesday, December 17, 2014

Workout: “Angie”

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Time Cap: 25 minutes


Jason and Madison

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Member Spotlight: Amanda Nguyen


Name: Amanda Nguyen

DOB: June 5th

Occupation: Digital Marketing / Social Strategist at Edelman Public Relations

CrossFitting Since: December 2013

First Memorable CrossFit Experience: My first day at Crossfit Belltown. Like most people, trying new things isn’t easy and it’s absolutely terrifying. I remember going into my first Basics class at CFBT and being completely mortified that I was going to (a) embarrass myself and (b) get hurt. Neither of those things happened, and I had never felt more welcome in my life. I clearly remember the Basics WOD that day which included Kettlebell/Dumbbell swings and box jumps. I was the last one finishing up my box jumps, and it didn’t matter that no one knew me yet or that I was the “new girl”. They were all cheering me on to finish the workout strong. It was an awkward moment at first, but as I finished my last jump, I realized what kept me going was the support and camaraderie of that group and my coach. The community here at CFBT is truly amazing, and I’m so grateful for the encouragement, great coaching and supportive folks I’ve met through this box. They always challenge me to do more and push you to be stronger and better. Since I’ve started Crossfit at CFBT, I’ve accomplished things I never thought possible like handstand push-ups, run my fastest mile (EVER!) and squat more than my bodyweight. And I couldn’t have done it without the CFBT family!

Favorite WOD: Anything with burpees!

Favorite Lift: Clean + Jerk

Least Favorite WOD: Karen…. wall balls to the face. every. single. time.

Favorite CrossFit Moment: The moment I squatted my body weight. I never thought it would be possible, nor did I think I was very strong either. I was so shocked, and when I put the bar back on the rack, I squealed and twirled around with excitement like a kid pretending to be a ballerina. It’s one of my Crossfit milestones!

Why You Do CrossFit: I’ve tried barre, pilates, dance aerobics, and the like. Yes, they were fun workouts with cute outfits, but none have given me what Crossfit has. I choose Crossfit because: (1) There are measurable goals. You have benchmarks and numbers to work towards, rather than the simple “I want to lose weight” reason for working out. (2) It’s amazing what the body can do and how strong it can become. (3) It’s a no fuss, no judgment, give it all you got space.

Favorite Cheat Meal: A cheeseburger with bacon, real French fries (not sweet potato fries) AND Molly Moon’s ice cream. Oh, and if we can throw in fried chicken somewhere there, I’ll gladly take that, too.

CrossFit Secret: Sometimes before a heavy lift or WOD, I do a little dance right to shake off any jitters.

What Do You Do On Rest Days: Mani/pedi + cheat meals + walks either through Discovery Park or Green Lake.

What Can’t You Live Without: My family, main squeeze and friends

Favorite Vacation Spot: Anywhere quiet, away from a big city and near the water. A place to unplug from everything.


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Tuesday, December 16, 2014

Workout: Overhead Squats: 5-5-3-3-3 reps

Accessory: Tabata Burpees


Awesome team work!!

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Monday, December 15, 2014

Skill: Spend 15 minutes working towards a goal on the goal board…only 2 weeks left to achieve 2014 goals!


10 Thrusters (135,95)
50 Double Unders
8 Thrusters
40 Double Unders
6 Thrusters
30 Double Unders
4 Thrusters
20 Double Unders
2 Thrusters
10 Double Unders

Time Cap: 13 minutes


Saturday morning Olympic Lifting Class

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Saturday, December 13, 2014

Workout: Teams of Two with one person working at a time complete the following:
100 Pull-ups
100 Medicine Ball Cleans (20, 14)
100 Box Jumps (24, 20)


Dueling Airdynes

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Decorate our Christmas Tree


Help us decorate our Christmas Tree!

We have ornaments that need decorating!

Add your personal touch, then hang it for other to see.

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