Category Archives: Workout of the Day

Monday, May 25, 2015

Workout: “Murph”
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
Partition the Pull-ups, Push-ups and Squats as needed. Workout starts and ends with 1 mile run.

Time Cap: 50 minutes


In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

11:00am & 12:00pm Classes only today

Please register online via MindBody

(All Basics/Bootcamp athletes are welcome to attend either CrossFit Class)

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Saturday, May 23, 2015

Workout: In teams of two with only one person working at a time (except for the run)
400 meter Run with (20/14) MedBall
50 Handstand Push-ups
400 meter Run with (20/14) Medball
50 Toe to Bar
400 meter Run with (20/14) MedBall
50 Overhead Walking Lunge Steps with (20/14) MedBall
400 meter Run with (20/14) Medball

Partners must alternate Medball carry each round, you cannot move on to the next exercise until both partners are back in the gym.

memo (memorandum) - isolated text in vintage letterpress wood type

This posting is intended to serve as a reminder to please register online for any & all CrossFit Belltown classes you wish to attend throughout the week.

We strive to offer classes that are timely and well organized. By disregarding this request, it leaves us with no time to plan for how each class will need to be most effectively managed -and- creates a host of other logistical challenges along the way for coaches and athletes alike. So please, register for class!


There is an online one hour registration cut-off prior to the start of each class. Please keep this in mind when registering for classes.

Should you miss the registration window, Please email us directly at to inform us that you wish to attend a given class. Should you encounter a class that is fully booked, please add yourself to the online wait-list and we will make sure you get added to the class of your choosing.

Thank you for your cooperation.

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Friday, May 22, 2015

Workout: Overhead Squat: 3-3-3-3-3-3-3 reps
3 second pause at bottom of the first rep

Accessory: 3×15 Hip Extensions

YouTube Preview Image

Points of Performance For The Overhead Squat

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Thursday, May 21, 2015

Workout: 7 Rounds for time of:
10 Sumo Deadlift High Pull (75,55)
10 Ring Dips

YouTube Preview Image

Points Of Performance For The Sumo Deadlift HighPull

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Wednesday, May 20, 2015

Workout: Three Rounds of:
2 minutes of max meters Rowing
2 minutes of max Double-unders
2 minutes max One-legged squats
1 minute of rest

Accessory: Accumulate 2 minute in an L-sit

From Single-Under’s To Double-Under’s

CrossFit Seminar Staff Member, Matt Lodin, provides a progression for the double-under.

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Tuesday, May 19, 2015

Workout: Hang Power Clean: 1-1-1-1-1-1-1

Accessory: 2×500 meter Row at 80% effort

image1 (35)Cleaning, With Power!

by: Lisbeth Darsh

photo credit: Lincoln Brigham

No clock.

No coach.

Just a bar and bumpers.

And me.

Open doors. A breeze. Shadows make me tall on the mats.

Jump the weight. Quick elbows.

And the bar pops onto on my shoulders.

If only my troubles could be lifted that easily.

Or yours.

Or anyone’s.

Chalking up.

Again I go.

Hands on the bar.

We each do what we can.

Or do we?

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Monday, May 18, 2015

Workout: 21-18-15-12-9-6-3 reps for time of:
GHD Sit-ups
Front Squats (165,115)

imageBeat TheBridge

Congrats to these four CFBT athletes for completing the Beat the Bridge 8k Race this past weekend -They crushed it. Gretchen placed 4th overall in her age category with a finish time of 38:25. Everyone’s average spilt-time ranged between 7:44 and 8:24 per mile. That is pretty darn fast considering the low mileage that is found in our gym programming.

Strong work, everyone!

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Saturday, May 16, 2015

Workout: “Kelly”
Five Rounds for time of:
400 meter Run
30 Box Jump (24,20)
30 Wall Ball (20,14)

Time Cap: 35 minutes

image1 (34)What Does Ankle & Hip Mobility Have To Do With Being A Better Lifter?

The answer: EVERYTHING!

Our athletes, shown above, prepping their joints for the start of Olympic Lifting Class. CrossFit Belltown is fortunate enough to have  resident Oly Coach Lincoln Brigham, one of the most respected Lifting Coaches and old-school CrossFitters in the country (pre-2006!), sharing decades upon decades of knowledge with any of us looking to be made better or stronger lifters. But don’t take our word for it; Olympic Lifting class is offered every Thursday at 730pm and Saturday at 1130am.

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Friday, May 15, 2015

Workout: For time:
75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips

Accessory: 2×25 Abmat sit-ups

image1 (33)

Let It Shine

Gretchen and Natalia enjoying a few  Pause Squats while also basking in a bright and early PR-filled morning, yesterday. Natalia went on successfully front squat 115# for two reps.

Pause Squats are great for getting more comfortable in the bottom of a squat while also helping to refine the receiving position in a squat clean.

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Thursday, May 14, 2015

Workout: Front Squat: 2-2-2-2-2-2-2 with a 2 sec pause at the bottom of the 1st rep

Accessory: 5 minute easy row, airdyne or jog

YouTube Preview Image

Hip Extension, Back Extension, and Hip and Back Extension.

What’s the difference between a “Hip Extension” a “Back Extension” and a “Hip and Back Extension”?  Often times the first two terms are used interchangeably but they are 3 different movements done on the Glue Hamstring Developer (GHD) that help develop the posterior chain.

Hip Extension: This is the first movement you will be introduced to on the GHD. The set-up is key as the hip joint needs to be free or forward of the pad.  You need to be able to freely flex and extend about the hip while maintaining a static (unchanging) trunk.  Notice in the video the Hip Joint opens and closes while the trunk remains unchaining.  The glutes and hamstrings are the primary movers in this exercise.  The low back and abdominals are working hard to resist trunk flexion.  Also it is important to note that you only need to bring your torso parallel to the ground at the top of the movement and you only need to go as low as you can while maintaining a stable midline when at the bottom of the movement; if you start to round in your back, you’ve gone too low for this movement.  If you have tight hamstrings, you might need to limit your Range of Motion when practicing it.  The Hip Extension is a movement you might see more in a classic CrossFit Workout as it is safe to do at speed as there is no surrendering of the midline.  Our goal is to work up to 25 reps, done slow and controlled; unbroken.

Back Extension: This is the second movement in developing the posterior chain.  This movement should look quite different than the hip extension.  The pad of the GHD is now adjusted so that the hip joint is on top of the pad (or trapped).  In the back extension we are now surrendering the midline, one vertabre at a time. We start at the neck (cervical spine) then work down to the mid back (thoracic spine) then finally we surrender the low back (lumbar spine), each segment flexing forward down toward the ground. At the bottom of the movement, the entire trunk is in flexion. We then return to trunk extension by regaining midline stabilization beginning with the lumber spine, moving to the thoracic and finally regaining cervical extension. You will notice the movement is executed as slow and controlled.  This movement will help develop strength and control in the back erectors.  Once you have developed 25 Hip Extensions unbroken, the goal is to then do 25 Back Extensions slow and controlled; unbroken.

Hip and Back Extension: The last movement in this series is the Hip and Back Extension, which is a combination of the first two movements.  The pad is now adjusted back to the set-up for the Hip Extension, allowing the hip joint to be forward, or free of the pad; no longer trapped as it was in the Back Extension.  The movement starts out just like the back extension, however now we add in the element of flexing and extending at the hip. This movement is to be done slow and controlled.  After we have mastered the Back Extension, the the goal is to work up to 25 Hip and Back Extensions unbroken.

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