Category Archives: Workout of the Day

Wednesday, August27, 2014

Workout: Seven rounds for time of:
5 Handstand push-ups
10 Deadlifts (185,135)
10 Chest to bar pull-ups
20 Double-unders


Monday, September 1, 2014

There will be a 10:30am and 12pm class only.

Please register for class as normal.

(Basics and BootCamp Members are welcome to attend!)




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Tuesday, August 26, 2014

Workout: Hang power clean 3-3-3-3-3-3-3 reps

Accessory: Easy 800 meter Run 70%-80% Effort




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Monday, August 25, 2014

Workout: Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold

cfbt 73

Seattle Mariners Game is Tuesday @ 7:10pm!

Pick up your tickets at the Front Desk please.

(meet at your seats)

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Saturday, August 23, 2014

Workout: Track Workout

3 Rounds of:
800 meter Run
Rest 3 minutes
400 meter Run
Rest 3 minutes
200 meter Run
Rest 3 minutes

Total time minus rest.

(Bring your own stopwatch if you want to time your splits)


9:30 and 10:30 am CrossFit Classes will be held at

Queen Anne Bowl PlayField

 2806 3rd Ave W, 98119

queen ann park

(CrossFit Basic athletes are welcome to attend either class)

There will be NO BootCamp @ 8:30am

and NO Olympic Lifting  @ 11:30am


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Friday, August 22, 2014

Workout: Hang Power Snatch 1-1-1-1-1-1-1-1-1-1 reps

Accessory: Accumulate 2×20 Butterfly Abmat Sit-ups (slow)
Accumulate 2×20 Hip Extensions



Tuesday, August 26th, 7:10pm

Seattle Mariners Game

Please remember to pick up your Seattle Mariners Tickets

at the Front desk!


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Thursday, August 21, 2014

Lift: 10 minutes to work up to a heavy, but not maximal, set of 3 Deadlifts

Workout: Complete as many rounds as possible in 12 minutes of:
400 meter run
5 Deadlifts

Accessory: Accumulate 30 Strict Toe to Bar



L support by Mr. Rodrigo

Gymnastics Class, Tuesdays 7:30pm!

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Wednesday, August 20, 2014

Workout: “Blake”

Four rounds for time of:
100 foot Overhead Walking Plate Lunge (45,25)
30 Box jump, (30,24)
20 Wallball shots (20,14)
10 Handstand push-ups


Put more Yoga in your life.


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Tuesday, August 19, 2014

Workout: “Nancy”

5 rounds for time of:
400 meter run
15 Overhead Squats (95,65)

Time Cap: 18 minutes

Accessory: Group Mobility


Mariners tickets are at the Front Desk!!

If you RSVP’d please stop by and pick up your ticket!

Cash Only


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Monday, August 18, 2014

Skill: Weighted Pull-ups: 3-3-3 reps

Workout: Max rounds and reps in 8 minutes of:
4 Handstand push-ups
8 Kettlebell Swings (75,55)
12 GHD sit-ups

A kind reminder that all members must register for any & all classes via Mind Body online.  We are finding it increasingly more difficult to accommodate members on a walk-in basis; it gives us no time to plan ahead for how each class will need to be most effectively managed and creates a host of other logistical challenges along the way.

SideNote: There is a one hour registration cut-off prior to the start of each class that disallows members from registering for class(s). Keeping this in mind, please plan your registration schedule accordingly.

Additionally, should you encounter a class that is fully booked, please be sure to add yourself to the class wait-list; we are more inclined to openly and easily accommodate any number of members once we can see (in advance) how many athletes are wanting to attend class.


And…that’s a wrap.

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Saturday, August 16, 2014


OverHead Squat: 3-3-3 reps
Front Squat: 3-3-3 reps

Accessory: Row 2,000 meters at an easy pace of 70%-80% effort



A lumberjack doing “Lumberjack 20″

Jacob Ham

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