Author Archives: Nadia Shatila

Thursday, February 2, 2017

Workout: J.T.”

21-15-9 reps for time of:

Handstand Push-Ups

Ring Dips


Time Cap: 15 Minutes

Accessory: 200 Banded Pull Aparts


No Challenge = No Change

Many CrossFitters struggle to learn how to push themselves beyond the limit of their perceived physical limitations. If you’re tired, you stop, right? The problem with pushing yourself only so far is that your body will stop changing. As your body and mind grow accustomed to a particular workload, they’ll stop making progress.

What CrossFit teaches you, and what we think everyone can apply to their own fitness, is the idea that the body can always do more.

The average CrossFit workout is deliberately designed to fatigue your body to the point where you don’t think you can go on. You must learn to rely on your mind to push you through the suffering. It is in your mentality, not your 20-inch biceps, as to where your true power lies. When you learn to depend on your mind, you’ll be amazed at the unlimited amount of strength and endurance that your body has. Once you discover that your mind can will your tired body to lift heavier weights, do more reps, and perform longer, you can develop a better physique, perform better, or be mentally tougher for anything life has to throw at you.

So the next time you want to quit, listen to that positive voice in your head and let it push you to keep going!

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Wednesday, February 1, 2017

Workout: Front Squat: 10-10-10-10-10

Accessory: Tabata Hollow Hold


Are YOU Ready For The 2017 Reebok CrossFit Open?

Click here to find out what it’s all about!

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Tuesday, January 31, 2017

Workout: Test A Benchmark -or- Make Up A Missed Workout

Benchmark Options:

Filthy Fifty
Nasty Girls
1RM Lifts or Runs/Rows


Start Before You’re Ready

It always seems like tomorrow will be the perfect day to achieve your goals. Today you’re too tired – It’s too hard – You’re not ready.

The truth is… the perfect tomorrow doesn’t exist. The time to start is now.

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Monday, January 30, 2017

Workout: 21-18-15-12-9-6-3 reps for time of:

Deadlifts (255, 175)


Accessory: 3×25 Butterfly Abmat Sit-ups

image1 (16)

Be Like Bob

The CrossFit Open is the largest CrossFit community event of the year; a five week, five-workout competition that ties together athletes from within the same gym to those in their broader city, country… and the world. For five weeks, you — and hundreds of thousands of other people — take on workouts that may push you to learn a new skill, improve the skills you already have, or go into a much deeper place than you’ve ever been before… in both your mental headspace, as well as in the relationships our community has forged from working hard together. And yes, even if you are a complete beginner (this includes those of your who are brand new out of our CrossFit Basics class), you can participate in the Open.

So how’s it work?!?

One workout is released each Thursday at 5pm PST, starting Feb 23rd. Each week a workout is released -You will have until the following Monday at 5pm PST to perform the workout and submit your score online (there are no exceptions whatsoever to this deadline, per the event rules). To get registered, click here where you will be prompted to enter your existing CrossFit ID. If you do not have a CrossFit ID, you’ll be directed to create an account. You’ll then be prompted to select your division, which is going to be either “male” or “female”, your location, and agree to the competition rules. You’ll also be asked to pay a $20 registration fee that goes directly to CrossFit Inc. To complete your registration, make sure you join the appropriate affiliate (‘CrossFit Belltown’) and then also select your affiliate’s team (again, ‘CrossFit Belltown’). Lastly, don’t worry about signing up for Rx’d or Scaled workouts. Everyone competing in the Open has the option of performing a scaled version of the workout in any of the given five weeks. If you are a complete beginner, this is great news for you because it ensures that your experience will be even more inclusive!

We will be hosting each workout on the days and times listed below. We will have a heat-sheet located at the gym front desk every Thursday evening beginning at 630pm after each workout is revealed. Once the workout is unveiled, you MUST contact us directly at or in person (at the front desk) between 630pm on Thursday and 300pm on Friday to register for a time-slot to have your workout judged and validated by one of our volunteers. NOTE: You MUST have each of your workouts judged and validated by a judge in order to participate in the CrossFit Open.

Any athlete expecting to have their workout judged without having priorly registered for a heat-time will be asked to do their workout last… or not at all (in-passing verbal conversations or contacting us via social media will not be recognized as a legitimate means of arranging a heat time for any of the five CrossFit Open workouts). Also keep in mind that anyone registering for class on any of the days listed below will not be considered having ‘registered’ for a heat time — you MUST contact our front desk directly to secure an actual heat time for each of the workouts listed below. Should you need to make alternative arrangements to have your workout judged and validated outside the days/times listed below, said request(s) will be considered on a case-by-case basis, keeping in mind that not all requests will be granted.

We ask that you respect the fact that this event will demand a great deal of our staff/facility in safely and seamlessly accommodating all participants. And for that reason, we will be asking that all participants satisfy a one-time $20 entry-fee to help us offset the cost of hosting such an event (to be paid as cash at the front desk). However, should you wish to have this fee waived, we will happily do so in exchange for your assistance as a volunteer Judge on an as-needed basis (please email if interested). NOTE:  You must pass the online Judges Course in order to be considered a judge for the CrossFit Open.

These are the days/times that CrossFit Belltown will be hosting each of the five workouts that encompasses the CrossFit Open:

WOD#1 ~ Friday Feb 24th, 430p-730p
WOD#2 ~ Friday Mar 3rd, 430p-730p
WOD#3 ~ Friday Mar 10th, 430p-730p
WOD#4 ~ Friday Mar 17th, 430p-730p
WOD#5 ~ Friday Mar 24th, 430p-730p (Pot-luck to follow 730p to 9p)

NOTE: Should your travel schedule disallow you from participating on any of the days/times listed above, you may wish to reach out to another participating CrossFit Affiliate wherever it is you’ll be traveling, and ask that they be the gym to judge and validate your workout for submission.

Best of luck, and we’ll see you on the battlefield!

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Saturday, January 28, 2017

image1-7Revised Hours for Saturday, January 28

In observance of the CrossFit Level 1 Seminar we will be hosting this weekend, we will be canceling our regular schedule of classes on Saturday morning. We will instead be hosting open gym hours from 6:00pm-7:30pm, and Coach Lincoln will be onhand to coach Olympic Lifting from 6:00pm-7:00pm. All athletes are welcome to attend — including those currently in CrossFit Basics. Please be sure to register in advance, per usual.

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Friday, January 27, 2017


Complete as many rounds as possible in 20 minutes of:
5 Pull-Ups
10 Push-Ups
15 Squats


Complete as many rounds as possible in 20 minutes of:
5 Handstand Push-Ups
10 One-Legged Squats, alternating
15 Pull-Ups

image2-21image3-3The Honorable & Athletic Judge Rodrigo Presiding

Congratulations now to Rodrigo L., for passing the 2017 CrossFit Open Judges Course.

2017 will mark the first year that Rodrigo will be volunteering as a Judge -and- the fifth straight year competing in the CrossFit Open.

Rodrigo has trained super hard this past year — keep an eye on him this year to do some pretty amazing things!

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Thursday, January 26, 2017

Workout: Power Snatch: 3-3-3-3-3

Accessory: 3×20 per side Kettlebell Side Bends


She’s Baaaaaaack

Sarah Haran of Arrow Physical Therapy is coming back to CrossFit Belltown on Tuesday, February 7th, 2017. She’ll be doing 20-minute screenings starting at 5:00pm and going until 8:00pm. Make sure to email to reserve your time slot. There are a limited number of time slots available, so be sure to reserve yours soon!

For more info on Sarah and her practice, check her out on instagram @arrowptseattle or visit Arrow’s website here.

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Wednesday, January 25, 2017

Workout: For Time:

30 Medicine-Ball Cleans (20, 14)

30 Ring Dips

30 Medicine-Ball Cleans (20, 14)

30 Chest-to-Bar Pull-Ups

30 Medicine-Ball Cleans (20, 14)

30 Push-Ups

30 Medicine-Ball Cleans (20, 14)



Pre-Order Reminder!

Don’t forget: if you pre-ordered a pair of our new sweats or a hoodie, payments are due today (the 25th)! Both garments are priced at $45 each, and all payments must be made via cash or check at the front desk — we will not be charging MindBody accounts.

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Tuesday, January 24, 2017

Workout: Thruster + Push press + Push jerk + Split Jerk: 1-1-1-1-1-1-1



Announcing Gabriel to his WOD family!

At 09:54 on Wednesday, January 18th, 2017, Fred Boyle and Erin Davis welcomed Gabriel Acer Davis-Boyle into the world!

The whole family is doing well and has been home for several days now. Mom & baby are healthy and doing well. Big sister Evelyn is very helpful and loves holding her brother.

They’re looking forward to him meeting his WOD-family in the not too distant future.

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Monday, January 23, 2017

Workout: Overhead Squat: 5-5-5-5-5

Accessory: 4×25 Banded Pull Through’s



The Honorable & Athletic Judge Tom Presiding

Congratulations to Tom G., for passing the 2017 CrossFit Open Judges Course.

2017 will mark the fourth time that Tom will also be competing in The CrossFit Open. Last year, Tom rocked the state of Washington by securing the hard-fought title of the 25th Fittest Man (age 55-59) in the evergreen state -and- a 51st place ranking in the West Region overall (Washington – Oregon – Wyoming – Idaho – Alaska – Montana).

Keep an eye on Tom this year to be stronger and faster than ever!

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