We couldn’t let coach Brandon leave without giving him a named WOD! Don’t forget to stop by and see Brandon before his last day on Thursday.  Hopefully even with his new job he will have time to still come in a workout with us!

WOD: Every minute on the minute for 16 minutes:

Odd: Muscle-ups (guys 4, girls 2)

Even: 10 Kettlebell Swings (72, 55)

Great job to everyone who showed up for Saturday’s workout at the park!

Accessory: Accumulate 50 Chest to Bar Pull-ups

If you do not have a C2B Pull-up, accumulate 25 Kipping and 25 C2B with a band.

CFBT hosted our first CrossFit L1 Trainer Course this past weekend.  Congrats to Kurt, Val, Ben, JP, Penny, Lia, Brian L and Meg for attending.  Coach Meg already attended and passed her L1 two years ago, but attended again for fun.

Accessory: 500m Row x3.  Rest 3 min between each row

Yep.

Saturday, May 18th Classes

8:30, 9:30, and 10:30  BootCamp & CrossFit Classes

will be held at the Sculpture Park.

Enter at Western and Broad.

SUNS OUT GUNS OUT!

]]> http://crossfitbelltown.com/2013/05/16/suns-out-guns-out/feed/ 0 http://crossfitbelltown.com/2013/05/15/thursday-may-16-2013/#utm_source=feed&utm_medium=feed&utm_campaign=feed http://crossfitbelltown.com/2013/05/15/thursday-may-16-2013/#comments Thu, 16 May 2013 01:56:37 +0000 Nadia Shatila http://belltown.sitesasrx.com/?p=2987 WOD: Complete as many rounds or reps as possible in 5 minutes of:
400m Run
50 Double Unders
40 Kettlebell Swings (55, 35)
30 Wall Balls (20, 14)
20 Toe to bar
10 Muscle-up

Rest 3 min

Complete as many rounds as possible in 7 min of:
400m Run
50 Double Unders
40 Kettlebell Swings (55, 35)
30 Wall Balls (20, 14)
20 Toe to Bar
10 Muscle-ups

Rest 3 min

Complete the following for time:
400m
50 Double Unders
40 Kettlebell Swings (55, 35)
30 Wall Balls (20, 14)
20 Toe to Bar
10 Muscle-up

TIME CAP: 20 minutes to get through the final portion

Keeping the bar in the Frontal Plane (over the middle of the foot), with Active Shoulders and armpits forward, is the most solid position to maintain a load overhead.

WOD: Every minute on the minute for twenty minutes

Odd: 3 Deadlifts (315, 205)*

Even: 10 Box Jumps (30, 24) Regional Standard

Accessory: 3×15 Weighted Sit-ups

*if 315/205 is too heavy for you, use about 70%-75% of your 1RM or roughly 20# less than your heaviest 3RM DL.  Your DL in the workout should be HEAVY but not close to your true 3RM.

Nooners, getting it done.

He has more funny stories than a dog has hair and he drinks more coffee than a trucker on a 10 day haul, yes, it is Brandon! He coaches the Dawn Patrol, a.k.a the 6 am class, and has led most of our On-Ramp and CrossFit Basics Classes since 2011.

Brandon successfully passed all tests and  accepted a position with the Seattle Police Department. He has been working hard towards this over the past year!

He has so much drive and passion for this line of work and we couldn’t be more happy for him! We are very proud of you Brandon and all your hard work and dedication to us and the SPD.

Lo, our Memberships Coordinator, will be pursuing her passion for food! We thank her for all her hard work, patience, and fantastic attitude towards all the members and wish her the best of luck and success in her endeavors.

You will both be missed!

]]> http://crossfitbelltown.com/2013/05/14/farewell-and-good-luck-coach-brandon/feed/ 1 http://crossfitbelltown.com/2013/05/13/tuesday-may-14-2013/#utm_source=feed&utm_medium=feed&utm_campaign=feed http://crossfitbelltown.com/2013/05/13/tuesday-may-14-2013/#comments Tue, 14 May 2013 01:17:15 +0000 Nadia Shatila http://belltown.sitesasrx.com/?p=2979 WOD: “Barbara”

5 Rounds each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest exactly 3 minutes between rounds.

Score is total time minus rest.

47 min time cap.

Boot-campers listening intently.

WOD: Complete as many rounds as possible in Seven minutes of:

5 Front Squats (135, 95)
10 Toe to Bar

Accessory: 3×15 Hip Extensions

Brett ripping through the Deadlifts in “Nutts” last week.

Remember Saturday’s Bootcamp and CrossFit Classes will take place at Olympic Sculpture Park.  There will be no O-Lifting on Saturday.