Category Archives: Workout of the Day

Saturday, April 19, 2014

Workout: “Kelly”

Five rounds for time of:
400 meter Run
30 Box Jumps (24,20)
30 Wall Balls (20,14)

Time Cap: 35 minutes



Hillary working on Muscle-up transitions.

Posted in | Leave a comment

Friday, April 17, 2014


1,000 meter Row
20 Muscle-ups
1,000 meter Row


3×15 Hip Extensions
3×15 Abmat Sit-ups

Please see our Blog Post for complete details on Open Gym.


Posted in | Leave a comment

Thursday, April 17, 2014

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

Accessory:  Accumulate 50 Toe to Bar

The Open began with 37,575 masters-aged competitors competing worldwide. The top 200 athletes in each age division (in Joe’s case, Age 40-44) have separated themselves from the pack through their performances in The CrossFit Open over a five week period. Our very own Joe Gonzales finished 13th in The Open Master’s Division in our region & 145th in the world. This coming weekend he will  be throwing down 4 big workouts, competing against the best 3,400 Masters athletes worldwide.

Best of Luck  Joe!


image (9)


Watch this great video on the Hook Grip!

Posted in | Leave a comment

Wednesday, April 16, 2014

Skill: 15 minutes to work towards any goal on the goal board

Workout: 3 Rounds for time of:

100 Double Unders

50 Kettlebell Swings (55,35)

Accessory: Accumulate 2 minutes in L-sit or L-hang from bar


CFBT is proudly represented by two of the most fittest athletes over 40. We are proud to recognize Mr. Michael Foody as being ranked 15th in the Northwest Master’s Division in his age group (55-59) and 163rd Worldwide.

He will be competing this weekend in 4 challenging workouts against 200 other men in his age group.

We are so proud of you Michael  and wish you the best of luck!

This workout is courtesy of Nicole Christensen, owner of CrossFit Roots in Boulder, CO.

Posted in | Leave a comment

Tuesday, April 15, 2014

Workout: For Time:
20 Deadlifts (275,185)
20 Front Squats (185,135)
20 Squat Snatch (135,95)

Time Cap: 20 minutes



Karla leading the P.M. class through the Overhead Squat

This workout was given to me by my good friend Pat Sherwood, who also works for CFHQ. Over the years he has been known to program some deceptively destructive workouts. I’m guessing this one is no different. Enjoy.



Posted in | 1 Comment

Monday, April 14, 2014


Overhead Squat: 3-3-10 reps


Spend 10 minutes working on Kipping pull-ups or accumulating 30 Strict Pull-ups. If 30 Strict Pull-ups are easy do 30 Strict Chest to Bar Pull-ups.


Open Gym starts next week!  Keep your eyes open for a blog posting this week with more details!

Posted in | Leave a comment

Saturday, April 12, 2014

Workout: For time:

Row 500 meters

40 Push-ups

30 Overhead Walking Lunge Steps (45,25)

20 Power Cleans (115,75)

10 Deficit Handstand Push-ups

20 Power Cleans

30 Overhead Walking Lunge Steps

40 Push-ups

Row 500 meters

Posted in | Leave a comment

Friday, April 11, 2014


Shoulder Press: 10-10-10 reps

Push Press: 10-10-10 reps

Accessory: Accumulate 2 minutes in a handstand

Posted in | Leave a comment

Thursday, April 10, 2014

Workout: In front of a clock set for 12 minutes:

1 minute of Double-Unders
1 minute of Dumbbell Snatches (55,30)
2 minutes of Double-Unders
2 minutes of Dumbbell Snatches (55,30)
3 minutes of Double-Unders
3 minutes of Dumbbell Snatches (55,30)

Accessory: 400 meter Dumbbell Farmer’s Carry


To make registering for class easier for you, there is an app for that!

Click here for details on the Mind Body App and downloading instructions.

Posted in | Leave a comment

Wednesday, April 9, 2014


Back Squat: 10-10-10 reps

Accessory: Work up to a max height Box Jump

image (8)

Huge Congrats to our Olympic Lifting Coach Lincoln, for competing in the 2014 National Masters Weightlifting Championships this weekend. We are very lucky to have him on staff here at CFBT and couldn’t be more proud of him!

Lincoln  competed in the  77kg/55-59 age group category. He went 3-for-6 on his lifts and won Gold as well as qualified for World Masters by his 5th lift. Worlds will be in in Copenhagen, Denmark this year.

Our Olympic Lifting Classes are offered Thursday at 7:30pm and Saturday at 11:30am



Posted in | Leave a comment

Like Us on Facebook!