Category Archives: Workout of the Day

Wednesday, April 23 ,2014

W0rkout: Complete as many rounds as possible in 30 Minutes of:
10 Handstand Push-ups
7 Hang Power Cleans (body weight)
5  Muscle-ups
400 meter Run



If you need help with Squat Therapy, just ask Sylvia!


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Tuesday, April 22, 2014

Workout: Back Squat: 5-5-5-5-5 reps

Accessory: Accumulate 2 minutes of a  Banded Plank Hold


Anthony crushin’ the Press!

Congrats to Joe Gonzales and Mike Foody for completing Online Masters Regionals!

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Monday, April 21, 2014

Lift: Shoulder Press: 3-3-3 reps

Workout: Complete as many rounds as possible in five minutes of:
10 Thrusters (95,65)
15 Pull-ups

Accessory: Accumulate 2 minutes of  an Overhead hold with a barbell (135, 95)

If you are interested in participating in Open Gym, please email us at to schedule a time to answer a few short questions.


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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.

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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.


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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!


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Watch this great video on the Hook Grip!

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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.

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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.



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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!

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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

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