Author Archives: Nadia Shatila

Tuesday, October 14, 2014

Workout: 4 rounds for time of:
45-second L-sit hold
30 Deadlifts (135,95)
15 Handstand push-ups

Time Cap: 22 minutes



Doesn’t get much better than this!

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Monday, October 13, 2014

Workout: For time:
100 Burpee pull-ups


To all our AWESOME athletes at CFBT,

have a great week!

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Saturday, October 11, 2014

Workout: Complete as many rounds in 20 minutes as you can of:
Row 250 meters
21 Sumo Deadlift High Pulls (95,65)
15 Pull-ups


Mobility after CrossFit



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Friday, October 10, 2014

Workout: 30 Muscle-ups for Time

Accessory: Accumulate 3 minutes in weighted chinese plank


BootCamp and CrossFit

sharing space for a great workout

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Thursday, October 9, 2014

Workout: Shoulder Press 1-1-1-1-1 reps
Push Press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Accessory: Tabata Double Unders


Gymnastics Class working on 1 handed Push-ups

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Wednesday, October 8, 2014

Workout: Three rounds for time of:
25 Kettlebell swings (55,70)
25 GHD Sit-ups
25 Goodmornings (65,45)
25 Knees to Elbows


Elizabeth in the books!


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Tuesday, October 7, 2014

Workout: Front Squat 5-5-5-5-5 reps

Accessory: Three rounds, alternating:
:30 Handstand Hold
:30 Squat Hold


tom run

Tom ran the Portland 1/2 Marathon in 2 hours and 3 minutes!

Good job Tom!!

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Member Spotlight: Jenny Isherwood


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Name: Jenny Isherwood

DOB: May 17, 1978

Occupation: Reading Intervention Teacher at Einstein Elementary
in the Lake Washington School District

CrossFitting Since: January 2013

First Memorable CrossFit Experience: I participated in my first
CrossFit Open in March of 2013, which wasn’t very long after I
had started CrossFit. When Open Workout 13.2 was announced,
I was so nervous! It was a 10 minute AMRAP of: 5 shoulder to
overhead@75#s, 10 deadlifts, and 15 box jumps. I didn’t think
I could put 75# over my head!! When it came time for me to do
the WOD, I spent almost the entire 10 minutes getting 75#s over
my head 5 times. I had enough time left to quickly squeeze in 6
deadlifts, for a total of 11 reps. During my entire 10 minute struggle, I
remember the elite athletes in my gym – who could have easily done
what I was trying to do – were cheering me on. At the end, they
were genuinely excited that I had scored a measly 11 reps!! This was
the first time that I really felt the power of the CrossFit community and
I’ve been hooked ever since!

Why You Do CrossFit: 9 months later, I redid 13.2 and scored
152 reps! Seeing this type of progress in myself and in others is
absolutely exhilarating! As someone that never made it onto any
athletic teams in school, CrossFit has finally made me feel like an
athlete! I’m able to do things now that I never thought possible. I
also love the amazing coaching we get at CFBT and all the friends
I have made! My 6 am friends are like a family to me!! I just love

Favorite WOD: Any WOD the minute I finish it! Once time is called,
even the most dreaded WODs become the biggest highs!

Favorite Lift: There’s something about the short distance the barbell
travels in a deadlift that really appeals to me.

Least Favorite WOD: Karen. This shorty hates wall balls.

Favorite CrossFit Moment: I was able to do 1 unbanded kipping
pull up for a long time before I could finally string 2 together. I
remember the day I finally did 2 in a row, I got so excited that I flew
off the rig without even trying a third and started dancing! My fellow 6
am friends might remember this

Favorite Cheat Meal: Chicago-style pizza

CrossFit Secret: I secretly feel like a bad-ass now that I can do pull-
ups without a band

What Do You Do On Rest Days: I love doing anything active
outdoors: walking, running, hiking, biking, skiing…cocktails on a nice

What Can’t You Live Without: Music. Thank God Kendra plays
80’s Cardio for me!

Favorite Vacation Spot: Anywhere I get to go with my husband,


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Monday, October 6, 2014

Workout: “Elizabeth”

21-15-9 reps of:
Squat Clean (135,95)
Ring dips

Accessory: Accumulate 50 Toe to Bar

How many burpees and pull ups

do you find in this video?

Good job CFBT, keep up the great work!

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October 4, 2014

Workout: Three rounds:
10 Deadlifts (275, 185)
50 Double Unders

Accessory: Accumulate 30 Strict Pull-ups and 60 Push-ups


Lia teaching the Shoulder Press


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