Author Archives: Nadia Shatila

Saturday, July 12, 2014

Workout: “McGhee” (Partner Style!)
As many rounds as possible in 30 minutes of:
5 Deadlifts (275, 185)
13 Push ups
9 Box Jumps (24,20)

Accessory: 2×25 Abmat Sit-ups


Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

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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

IMG_20140710_193955 (1)

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



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



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



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



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


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


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


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



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



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


Yes, you read it right, Spokane!

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