Workout: 3 Rounds For Time of:

1 Minute Of L-Sit Hold From The Ground

2 Minutes Holding Handstand

500 Meter Row


Cobra pose: 1 min
Downward Dog: 1 min
Saddle pose: 2 minutes

If you cannot make it into the gym, do not fret. You can do this at home. Pick and choose from any modifications below and make it work for you.

At home workout:
You can scale the L sit to Tuck sit and use the arm rests on a chair
Hold handstand against the wall, or hold a pike or stinkbug position, accumulating 2 min per round
Modify the row to a 400m run on a treadmill, or modify to 100 single or double unders per round.

Please Note:

This week’s weather calls for quite a bit of snow and ice. And as everyone knows, snow and ice makes driving/cycling/walking conditions a tad unsafe. That said, we are going to do our level best to keep the gym open for as many classes as possible this week. In the meantime, we humbly ask for you be patient with us as we work to make the necessary safe arrangements to keep the gym open for you. However still, please DO EXPECT a handful of classes to in fact be cancelled, very likely on short notice. In so doing, we strongly recommend that you use your MindBody account to not only register in advance for all classes/open-gym that you wish to attend (vs. just ‘showing up’), but that you also keep an eye on the MindBody class schedule for last-minute schedule revisions and/or outright class cancellations.

Please understand that registering for class does not guarantee that particular class will notbe cancelled. Our decision to cancel classes at all this week will be entirely predicated on the staff’s ability to safely navigate there way to the gym, as well as how safe we feel it is to be outside, whether it be via snowshoe or snowmobile. 

ADDITIONAL NOTE:For your convenience, we will also be programming modified variations of the daily workout [on our website] that you can perform at home. 

Stay safe,CFBT


3025 1st Ave Seattle, WA 98121

Phone Number: