Author Archives: Nadia Shatila

Tuesday, September 30, 2014

Workout: Test a Benchmark WOD or make up a missed workout


CrossFit Options:Annie
Amanda
Barbara
Cindy
Diane
Elizabeth
Filthy Fifty
Fran
Grace
Isabel
Jackie
Karen
Kelly
Linda
Mary
Nancy
Nasty Girls
1RM lifts or Runs/Rows

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Good looking Wall Walks!

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Monday, September 29, 2014

Skill: Weighted pull-ups 1-1-1-1-1-1-1 reps

Workout: With a continuously running clock, complete 1 Burpee pull-ups on the first minute, 2 Burpee pull-ups on the second min, 3 on the third minute. Continue until you can no longer complete the designated number of reps in a given minute.

Accessory: 3×15 Butterfly Abmat Sit-ups

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Squats!!

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Saturday, September 26, 2014

Workout: Five rounds for time of:
10 Wall climbs
10 Toes to bar
20 Box jumps (24,20)

Time Cap: 20 minutes

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The Sumo Deadlift High Pull by Gabe

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Friday, September 26, 2014

Workout: Front Squats 3-3-3-3-3 reps

Accessory: 3×10 Heavy Wall Balls

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Designer CFBT jewelry

Available now for only $.25!

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Thursday, September 25, 2014

Workout: 3 rounds for time of:
400 meter Run
30 Overhead squats (75,55)
21 Pull-ups 

Accessory: 3×15 Weighted Abmat Sit-ups

nicole carroll

Nicole Carroll. OG CrossFitter and CFHQ Director of Training

 

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Wednesday, September 24, 2014

Workout: “Karla”
Three rounds for time of:
7 Body Weight Clean and Jerks
7 Muscle-ups

Time Cap: 15 minutes

Accessory: 3×12 Barbell Goodmornings

 

Two time Olympian Chad Vaughn: Clean and Jerk Video!

Karla

Farewell Karla!

 

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Tuesday, September 23, 2014

Workout: Seven rounds for time of:
3 Front squats (185,135)
7 L-pull-ups

Farewell letter from Karla:

I have spent the last 9 years living away from home, following my dreams, my Passion, and now I have finally decided to bring that passion back to where I grew up.

My decision is one of the hardest decisions I have had to make in my lifetime. I thoroughly enjoy working with and training you at CrossFit Belltown. I have witnessed so many of you journeys through improving your fitness and living life to it’s fullest and I am grateful to have been a part of that. I have witnessed many of you cross milestones in your fitness levels. Being able to witness you become better movers, stronger athletes, more agile humans has been incredible. Your mental capacity in life is just as important as your physical capacity, so remember to train that too! Strive to be better that the person you were yesterday! You can conquer anything you set your mind to!

Sports Chiropractic and CrossFit have helped me to see what I am truly capable of and this will be the foundation on which I will continue to strive as I plan on opening a CrossFit Affiliate and Sports Medicine Clinic in Moorhead Minnesota. The experiences I have had at CrossFit Belltown have given me the encouragement to bring CrossFit to a part of the country where it is relatively new. If you are ever in the “North” Country, please pay me a visit! My best wishes to you in the future. I will miss all of you deeply! If you want to follow my journey in Minnesota, you can find me on instagram: karlasolum

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6am Class on Fridays!

6amFridays now have a 6am CrossFit Class.

 This class is scheduled to debut Friday, September 26!

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Monday, September 22, 2014

Workout: Split Jerk 1-1-1-1-1-1-1 reps

Accessory: Tabata Kettlebell Swings (72, 55)

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Chad’s first legitimately timed mile. Projected Time: approximately  9:00 minutes.
Actual Time: 7:24 !!!!

CrossFit… It works.

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Saturday, September 20, ,2014

Workout: Tabata “Bottom to Bottom” Squat
Run 1 mile

Meet at the Track!

queen ann park

9:30 and 10:30 am CrossFit Classes will be held at

Queen Anne Bowl PlayField

 2806 3rd Ave W, 98119

Please register for class as normal

(Basics and BootCamp members are welcome to attend)

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