Author Archives: Nadia Shatila

Friday, July 11, 2014

Technique Development:  Running Efficiency Drills

Workout: “Eric”

800 meter Run
20 Muscle-ups
800 meter Run

Time Cap: 20 minutes

Accessory: Group cooldown and stretch

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Olympic Lifting going through the Burgener Warm up

 

 

 

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Thursday, July 9, 2014

Workout: As many Rounds as possible in 5 minutes:

10 Kettlebell Swings (72,55)
10 Toe to Bar

Rest 5 min

AMRAP 5 minutes
30 Double Unders
10 Wall Balls (20,14)

Accessory: Tabata Hollow Rocks

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BootCamp taking the workout outdoors.

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Wednesday, July 9, 2014

Workout: Back Squat: 5-5-5-5-5 reps

Accessory: Easy 1,000 meter Row at 70%-80% Effort

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Got the memo.

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Tuesday, July 8, 2014

Workout: Clean and Jerk: 3-3-3-3-3 reps

Accessory: Accumulate 3 minutes in a Superman hold on the GHD

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Plank holds in BootCamp

Keep the evening of August 26th open. 

We are going to a Mariners Baseball Game! More details to follow. 

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Monday, July 7, 2014

Technique Development: 6 minutes of group shoulder mobility

Workout: The “Bergeron Beep Test”
Every Minute on the Minute for as long as possible of:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

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Olympic Lifting Class working on Snatches.

 

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Thursday, July 3, 2014

Workout: 10-9-8-7-6-5-4-3-2-1 reps for time of:
Power Clean (155, 105)
Chest to Bar Pull-up
Kettlebell Swing (55, 35)

Time Cap: 17 minutes

Accessory: 3×10 Barbell Overhead Squat walking lunge step

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CrossFit Basics executing some excellent Medicine Ball Cleans.

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4th of July Weekend

american flag

In celebration of our Independence,

CFBT will be CLOSED Friday and Saturday for the 4th of July weekend. 

Get out and enjoy the sunshine and give those

muscles a little rest and relaxation!

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Wednesday, July 2, 2014

Workout: 

Shoulder Press: 3-3-3-3-3 reps
Push Press: 2-2-2-2-2 reps

Accessory: 

3×12 Goodmornings
2×15 Abmat Sit-ups or GHD to Parallel

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Crystal and Madison in a partner BootCamp workout.

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Tuesday, July 1, 2014

Lift: 10 Minutes to work up to a heavy, not maximal, set of 5 Deadlifts

Workout: Every Minute on the Minute for Sixteen Minutes:
Odd minute: 10 Deadlifts (225,155)
Even minute: 10 Handstand Push-ups

Accessory: Accumulate 2 minutes in Banded Plank

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JP wore his CFBT shirt on his road bike ride to Spokane!

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Yes, you read it right, Spokane!

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Monday, June 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
1 Rep Max lifts or Runs/Rows

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Kim getting those Double Unders in during “The Ghost” workout

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