Category Archives: Workout of the Day

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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Saturday, January 21, 2017

Workout: Complete as many rounds as possible in 20 minutes of:

Row 20 Calories

10 Burpees, jumping over barbell

5 Thrusters (185, 125)


Fit For Life

Guess who’s registering for her very first CrossFit Open! That’s right… CrossFit Belltown’s Most Inspiring athlete, Pat D.

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Friday, January 20, 2017

Workout: For Time:

30 Strict Muscle-Ups

Accessory: 100 Banded Pull-Aparts


JJ The Gymnast!

Congratulations to Joe and Rachel’s son JJ for winning a recent Gymnastics competition at the University of Washington. He won 1st Place in the Boys 7-8 year-old division -AND- 1st Place overall!

If you haven’t met JJ yet, he’s hard to miss — you can usually find him hanging from the pull-up bar or doing front-handsprings all over the gym.

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Thursday, January 19, 2017

Workout: Complete as many rounds as possible in 10 minutes of:

10 Deadlifts (275, 190)

20 GHD Sit-Ups


The Honorable Judge Max Presiding

Congratulations to Max L. for being the first person at CrossFit Belltown to have taken and passed the 2017 CrossFit online Judges Course. We look forward to having Max on the battlefield — helping everyone to hold the standard for whatever madness should come our way.

NOTE: The CrossFit Judges Course offers an introduction to the skills a CrossFit Judge will use during The CrossFit Open and is a mandatory prerequisite to judge at CrossFit Belltown throughout the CrossFit Open season. The course provides an overview of the knowledge and skills used during competition, including movement standards, common faults and repetition counting. The course consists of six online video modules and concludes with a multiple-choice final exam. Should you wish to become a CrossFit Belltown judge/volunteer for the 2017 CrossFit Open, please contact us asap at

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Wednesday, January 18, 2017

Workout: Front Squat: 1-1-1-1-1-1-1

Accessory: 100 Banded Glute Bridges

YouTube Preview Image

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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Tuesday, January 17, 2016

Workout: Three rounds for time of:

50 Walking Lunge Steps

100-ft. Handstand Walk

150 Double-Unders

Accessory: Accumulate 50 Toes-to-Bar


Sticking With It

Making a lifestyle change like eating healthier can be extremely difficult, especially with other commitments like work and family that absorb so much of our time. That’s why we carry NW FitMeals each week — to help make that lifestyle change more sustainable. So that a long day at the office, a missed trip to the grocery store, or the kids’ soccer game doesn’t have to mean eating junk.

Our menu this week includes:

Paleo Chicken Salad $10.99
Paleo Pulled Pork $11.99
Buffalo Chicken Meatballs $11.99
Italian Meatballs and Marinara $11.99

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Monday, January 16, 2017

Workout: Randy”

For time:

75 Power Snatches for Time (75, 55)

Accessory: Recovery Row 1000m



ˈôrə/ noun – the distinctive atmosphere or quality that seems to surround and be generated by a person, thing, or place.
  1. “Scott has an aura of of regal beauty”
    • a supposed emanation surrounding the body of a living creature, viewed by mystics, spiritualists, and some practitioners of complementary medicine as the essence of the individual, and allegedly discernible by people with special sensibilities.
    • any invisible emanation, especially a scent or odor.
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