50 Overhead Squats (45,35)
100 Abmat sit-ups
25 Overhead Squats (115,75)
10 Overhead Squats (155,105)
20 GHD sit-ups
Accessory: 1,000m Row at 70% Effort
Prove Your Fitness!
The CrossFit Games are the world’s premiere test to find the Fittest man & woman on Earth. The season is broken up into three stages. The first stage is the Open. This five-week, five-workout competition is held in CrossFit affiliates and garage gyms around the world. Workouts are released online each Thursday, and athletes have until the following Monday to submit their scores. Anyone who has a heartbeat can sign up and join in the first stage of the CrossFit Games season. This year’s Open kicks off on February 26th. Last year more than 209,000 individuals registered worldwide. Suffice to say, this is your one opportunity to test your Fitness against nearly every other CrossFit athlete on planet Earth. Now c’mon, aren’t you just a little curious?!?
Here’s a brief video reel of The Games from start of finish. If you look closely, you may catch a glimpse of a certain CFBT Coach in a certain scene giving it all she’s got!
Workout: Deadlift: 10-10-10-10-10 reps
As Iron Sharpens Iron, So Can One Person Sharpen Another!
Congratulations to CFBT couples Max & Madison (Team ‘M&M’), Christopher & Daisy (Team ‘The Others’) and Derek & Katie (Team ‘Fonz’) for pairing up and competing at last Sunday’s Acuo CrossFit’s IRON OPEN. Each team landed a strong final placing; securing a 9th, 11th & 15th place finish amongst 18 other capable teams.
Workout: Complete as many rounds as possible in 12 minutes of:
50 Double Unders
3 Rope Climbs
Accessory: Spend 10 minutes working towards a goal on the goal board
Runners To Your Mark… Get Set… GO!
We will be hosting only one class this Saturday February 21st and that class will take place at 930am at Queen Anne Bowl PlayField (2806 3rd Ave West). All other classes are cancelled (The gym will be closed, as we are hosting a CrossFit Level 2 Seminar).
All athletes, including Bootcamp & CrossFit Basic, are welcome to attend. However please still be sure to register (for class) online.
Workout: 3 Rounds for time of:
10 Clean and Jerks (135,95)
Accessory: Group Stretching
Feed Your Fitness!
We invite you to join us tonight for a Sample Tasting of the PROGENEX ‘Recovery’ flavors. So whether you want to WOD hard, sleep well or recover strong; this is your opportunity to find out how it works.
Front Squat: 5-5-5-5-5 reps
3×15 Hip Extensions
3×15 Hollow Rocks
A huge Thank You to all our athletes for making it a point to register for classes. First and foremost, our coaches are here to give you the best & safest workout as possible; you’ve all done a great job of continuing to make that possible.
10 rounds for time of:
10 Thrusters (95,65)
10 Ring push-ups
Time Cap: 30 minutes
Accessory: 3×12 Banded Pull-aparts
We Heart Muscles & Fitness
Happy Valentines Day to all our CFBT athletes, family & friends.
High Hang Snatch
Above the Knee Snatch
Lift More! Build More! Burn More!
Please join us Tuesday evening February 17th. Progenex will be here handing out samples & discussing their full product line. Find out why not all proteins are created equal when it comes to building more muscle or resetting the “Go” signal to help keep you coming back for more!
Abs tight! Butt tight!
Tony U. demonstrating proper positioning at the top of a deadlift in Tuesday’s epic deadlift saga; shoulders stacked over hips, standing tall, being mindful to not bend any further backwards once his hips have opened.
Workout: 4 rounds, each for time, of:
20 Chest-to-bar pull-ups
30 Wall-ball shots (20,14)
Rest precisely 3 minutes between each round.
All Hands on Deck!
Congratulations to Madison! She was the first to correctly guess the number of athletes we had banded on the pull-up rig at this past Saturday’s Mobility Seminar; 40!
(Photo: taken Jan 31st while competing alongside her Significant Other at a local CrossFit ‘couples’ competition)