Category Archives: Workout of the Day

Tuesday, June 6, 2017

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

15 Wallball Shots (20, 14)
15 GHD Sit-Ups
15 Kettlebell Swings (55, 35)

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NW FitMeals Wholesale Hiatus

The hardworking folks at NW FitMeals will be taking a short break from wholesale meal orders. So, until we’re able to get their meals back in the gym for everyone, they’ll be generously offering $10 off 10 meals, or $5 off 5 meals when ordering directly through their website (email for discount codes). We appreciate everyone’s patience and understanding during this brief hiatus and we’ll be sure to let you know when we’ll be expecting our next order!

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MONDAY, JUNE 5, 2017

Workout: Tempo Back Squat 1-1-1-1-1 reps

Note: 5sec descent + 5sec pause in the bottom of each rep

Accessory: 4×12 DB/KB Single-leg Romanian DeadLift


All The Barbells!

A kind reminder to please register online for any class(s) you wish to attend at CrossFit Belltown. The consequences of not doing so leaves our training staff with little if any time to prepare for how each class will need to be most effectively managed, thus potentially creating a host of logistical challenges and safety issues along the way. And no one likes logistical issues…!

Also, please keep in mind that we have a one-hour online registration cut-off prior to the start of each class. Should you miss our registration window, simply email us at to inform us that you wish to attend class. Alternatively, should you encounter a class that is already fully booked, please add yourself to the online class wait-list and we will make sure to add you to the class(s) you wish to attend.


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Saturday, June 3, 2017

Workout: Four rounds for time of:

800m Run

Rest as needed between efforts.


A Building Is Only As Strong As It’s Foundation!

Social Media is a helluva tool. It has changed the world as we know it… including our access to all things ‘Fitness’. And at the same time, social media has brought about a trendy shift in the fitness industry, especially in the CrossFit world. We are inundated with videos of people PR’ing all manner of lifts — We see the insane transformations in before-and-after pictures; a never ending list of “hey look how much volume I can do in one session,” and so on… and so forth.

No one wants to watch videos of people doing boring accessory work. No one wants to see you doing movements like banded pull-throughs, glute-bridges, Bulgarian split squats and step-ups. No, we want the PR’s! We want ridiculous ‘Fran’ times! We want more more more videos of people doing what we want to do! It’s maddening.

While all of this is fine and dandy in the competitive world, as coaches, it can be a bit of a nightmare. We are constantly forced to battle the impression that social media leaves on our athletes. People want the quick fix, they want the PR, they want the high volume. What they don’t want, or possibly even don’t see, is all of the hours of monotonous work their counterparts have already devoted to building a stronger foundation. Too often, we are caught up in the high intensity… go-go-go nature of this sport, and in turn neglect to create or even build a foundational on which to even stack additional volume and/or load. So to put it frankly, people want to do the “sexy” stuff. People don’t want to do the “boring” stuff. It’s sad, but true.

Seeing as the CrossFit “off-season” has begun for 99% of the world’s population, take a moment to look at your foundation. Have you built yourself up in a healthy manner? Or have you allowed yourself to be swept up by the wave of social media that demands higher intensity and higher volume? Regardless of your answer, now is the perfect opportunity to take the time to (re)build yourself from the ground, up. And yes, this may in fact require that you take some weight off the bar.

Taking this time to build a strong(er) foundation is paramount to success and longevity in a sport that has high demands on the body. So if you’re curious where to start, all you have to do is ask!


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Friday, June 1, 2017

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

10 Squat Snatch (95, 65)
10 Ring Dips
10 Knees-to-Elbows


Lock It Out

If your coach has ever gotten on your case about locking out your elbows during a split jerk or a snatch and you’ve wondered “Why the hell does it matter as long as I’m getting the weight overhead?”, stop and consider this — they’re trying to prepare you. Catching a jerk or a snatch with soft elbows might count in a WOD, but our goal here is to make you a more well-rounded athlete by preparing you for anything, and receiving either of these two lifts with anything less than fully locked out arms in an Olympic Lifting competition is an automatic “no lift.” Even if you have no intention of ever competing in the sport of Olympic Lifting, remember that your coaches are here to make you a better athlete, and that includes teaching you good habits and reinforcing the correct movement patterns.

Shown above, Ale F. demonstrates a proper full lockout in the receiving position of the jerk.

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Thursday, June 1, 2017

Workout: Three rounds for time of:

15 Hang Power Cleans (135, 95)
15 Burpees

Time Cap: 10 Minutes

Accessory: 3×12 per leg Front-Loaded DB or KB Step-Ups


Building A Stronger Ring Dip

If you’ve ever looked at our workout of the day, see that ring dips are programmed, and think to yourself “I think I’ll just stay home”? If this is you, maybe it’s time to take a closer look at what you need to be doing to get your first strict ring dip.

The ring dip is challenging for multiple reasons. The fact that the rings are not stable make the movement difficult, as you need to work to stabilize the rings before even completing the dip portion. This is why we like to see all athletes first become proficient with a static hold, perched atop the rings.

Static Holds

You should be able to hold for 15-30 seconds on the rings before attempting the dip portion. If you do not have 15-30 seconds on the rings just yet, then start with assisted static holds until you are able to hold on your own. Have a training partner just slightly hold the rings at your side while you hold in a static position.

*Make sure that your hands are in a good position, with slightly externally rotated shoulders and pinkies slightly pointing to your thighs. You can then move onto the next progression once you have accomplished the designated time required for the static hold.

Tempo Ring Dips

Building time under tension in this movement will help athletes build the needed strength for the full range of motion for this movement. The tempo could look something like:

Ring-Dips x 3 reps @ ‘4-1-1-1’. This means that you will be lowering yourself down to a 4 second tempo, holding at the bottom position for 1 second, pressing up into a locked out position for 1 second and holding at the top for 1 second. This can also be done by placing one foot on the floor, should you need a ‘boost’ into the locked-out arm position. Also feel free to use a band to offer additional assistance throughout a longer range of motion.

Click here for other ideas regarding how to improve the strength of your ring dip.

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Wednesday, May 31, 2017

Workout: Split Jerk: 1-1-1-1-1-1-1

Accessory: 4×12 Z Press with DB’s


New For Summer

Our fridge is packed full of fresh new summer menu items from NW FitMeals including a Moroccan Chicken Salad, Greek Chicken Burger with yam buns, Cuban Pulled Beef, and BBQ Pulled Chicken! All are paleo, made from scratch, and delivered fresh with their macros pre-calculated into MyFitnessPal! You’d better stock up quick though – we won’t be receiving an order next and these go fast!

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Tuesday, May 30, 2017

Workout: Overhead Squat: 3-3-3-3-3

Accessory: 3×12 Bent Over Barbell Rows


Movement Screenings with Arrow Physical Therapy

Sarah Haran of Arrow Physical Therapy will be returning to CrossFit Belltown Thursday, June 1. She’ll be doing 20-minute movement screenings from 4:20pm until 7:00pm. All time slots are currently full, but you can email to be added to the waitlist. Please be sure to specify your time preference.

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Monday, May 29, 2017

Workout: “Murph”
Run 1 Mile
100 Pull-Ups
200 Push-Ups
300 Squats
Run 1 Mile

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.


Memorial Day “Murph”
9:30am class only and Open Gym
(all other classes will be cancelled in observance of Memorial Day)

All across the United States, gym-goers will spend their Memorial Day completing a workout many would deem impossible. The CrossFit ‘Hero workout’ known as “Murph” serves to memorialize Navy SEAL Lt. Michael P. Murphy, killed in Afghanistan June 28th, 2005. The workout, originally named “Body Armor” by Lt. Murphy was among the SEAL’s favorite workouts and involves 100 pull-ups, 200 push ups, and 300 air squats sandwiched between a pair of one-mile runs. To complete the workout as Murph would have done, you are asked to wear body-armor or a 20# weight vest (source:

The workout not only pays tribute to a fallen hero, but requires that participants battle fear and fatigue to sacrifice body, mind, and soul for the legacy of a man who sacrificed it all. Completing “Murph” is a commitment that should be taken seriously. That said, simply stepping up to the challenge shows courage, and is a way to test how much you are willing to sacrifice and suffer for a workout. Albeit, you must also be prepared to accept the consequences of your actions. Hitting “Murph” with the fury of a thousand suns can and will trash your training for up to two weeks post-workout if you are ill-prepared. So start taking steps now to bounce back as fast as possible with these easy tips to help empower your performance and speed your recovery.


There is a direct correlation between hydration and performance. The ability to perform at a high intensity is decreased as significantly as 45% with as little as a 2.5% body weight loss in water. The morning of Murph is not the time to begin arming yourself against dehydration. We  recommend you consume a minimum of half your bodyweight in ounces of water daily (general rule of thumb: drink 1oz of water for every pound you weigh, daily). This recommended minimum begins to grow as we add in factors such as heat and increased work time. Considering the fact even the greatest of athletes struggle to finish in under 45 minutes and much of this workout is completed indoors where things are likely to get a little warm, you can guarantee you’ll need more than the bare minimum hydration. So beginning now, you need to start increasing your water consumption. Take care not to take this advice to extremes, as too much water can also cause serious health issues. On Sunday, get your water intake up and make sure you aren’t swallowing the bulk of it too close to bedtime. You’re going to need your rest.


Sleep is king when it comes to preparedness. Make an effort to average eight hours per night for the three days leading up to Monday, and 3 days following the workout. If that’s rough to hit at night, it’s time to find some naps throughout the day. The idea is simple, but the execution is crucial.


The proper diet for this workout will be one that is well balanced and high in quality nutrients. You’re going to want to take a macronutrient-balanced approach to your meals in the days before “Murph”. Simply put, your meals should have equal caloric amounts of protein, fat and carbohydrates. This nutrition method is worth it’s weight in gold and will play an integral part in whether or not you have the gas to go the distance. Foods to stock up on should include: meat, fowl, fish, seafood, eggs, vegetables, roots, tubers, bulbs, herbs and spices as well as animal fats, olives & olive oil, avocados, and coconut (meat, oil or flour).

Completing “Murph” requires both respect and dedication. The workout while tough, requires only a small shred of the sacrifice in comparison to that which Lt. Murphy showed through his legendary life and death. We ask that you approach this workout prepared so that you can best honor the man for whom this workout is named. At CrossFit Belltown, we respect those who train with purpose and for a greater purpose, and we are grateful for the sacrifice made by the heroic Lt. Michael P. Murphy.

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Saturday, May 27, 2017

Workout: Front Squat: 2-2-2-2-2

Accessory: 3×12 Barbell Hip Bridges


Weekend and Memorial Day Class Schedule

In observance of Memorial Day weekend, CrossFit Belltown will only be hosting one class today (Saturdayat 9:30am and one class on Memorial Day (Monday May 29that 9:30am. All other classes will be cancelled. All members (including ‘CrossFit Basic’) are welcome to attend.

NOTE: If you’re planning on consuming a ridiculous amount of alcohol* over the weekend -and- plan to attend Monday morning’s workout, plan on having your workout AGGRESSIVELY scaled.

*Consuming alcohol prior to intense bouts of high volume exercise is one of the leading causes of Rhabdomyolysis. And if you’ve never heard of ‘Rhabdo’, you’ll definitely want to read this.

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Friday, May 26, 2017

Workout: Three rounds for time of:

400m Run
30 Box Jumps (24, 20)
25 Kettle Bell Swings (55, 35)
20 Deadlifts (185, 135)

memorial day

Memorial Day Weekend Hours

In observance of Memorial Day, CrossFit Belltown will only be hosting one class this Saturday at 9:30am and one class on Memorial Day (Monday May 29th) at 9:30am. All other classes will be cancelled.

And yes, you’ll want to be well rested going in to next week -Monday’s workout will be ‘Murph’, in honor of Lieutenant Michael Murphy, how was killed in Afghanistan June 28th, 2005. He was 29, of Patchogue New York. The workout was one of Mike’s favorites and he’d named it ‘Body Armor’ (Lt Murphy was awarded the Congressional Medal of Honor after his death).


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