WOD

Tuesday, March 20, 2018

Workout:  Front Squat: 2-2-2-2-2 Reps :05 Pause in bottom of first rep   Accessory:  100 Lying Banded Leg Curls   We're sending out an open invitation for our CrossFit Belltown community to join us to celebrate and cheer on the participants of the 2018 CrossFit Open. ...

Monday, March 19, 2018

Workout:  Backwards Annie: 10-20-30-40-50 Reps For Time of: Double Under Sit-Ups   Unfortunately, both our morning classes will be cancelled tomorrow morning (both the 6:00am and 7:00am) -Nadia and I both have the flu. We apologize for any inconvenience this may cause...

Saturday, March 17, 2018

Workout:  Coffland: Hang from a pull-up bar for six(6) minutes Each time you drop from the bar, perform: 800 Meter Run 30 Push-Ups

Friday, March 16, 20018

Workout:  CrossFit Open Workout 18.4 For Time: 21 Deadlifts ( 225/155) 21 Handstand Push-Ups 15 Deadlifts ( 225/155) 15 Handstand Push-Ups 9 Deadlifts ( 225/155) 9 Handstand Push-Ups 21 Deadlifts (315/205) 50 ft Handstand Walk 15 Deadlifts (315/205) 50 ft Handstand...

Wednesday, March 14, 2018

Workout:  Overhead Squat: 1-1-1-1-1 reps :05 Down and :05 Pause       Accessory:  4x25 Banded Pull Throughs

Tuesday, March 13, 2018

Workout:  "Meg" For Time: 10 Burpees 20 Pull-Ups 30 Box Jumps 40 Dumbbell Power Clean and Jerks 50 Squats 40 Dumbbell Power Clean and Jerks 30 Box Jumps 20 Pull-Ups 10 Burpees

Monday, March 12, 2018

Workout:  3 Rounds for time of: Run 800 Meters 15 Deadlifts (275, 185) 15 Strict Handstand Push-Ups  

Saturday, March 10, 2018

Workout:  Complete as many rounds as possible in 20 minutes of: 20-cal. row 15 Ring Dips 10 Turkish get-ups, (50,30) (5 per arm)   Accessory:  3 x 1:00 Plank Hold, add weight if you can

Friday, March 9, 2018

Workout:  CrossFit Open Workout 18.3:  Two Rounds For Time of 100 Double-Unders 20 Overhead Squats 100 Double-Unders 12 Muscle-Ups 100 Double-Unders 20 Dumbbell Snatches 100 Double-Unders 12 Bar Muscle-Ups Time Cap:  14 minutes   https://youtu.be/d3UeeyMpJiE...

Thursday, March 8, 2018

Workout:  Thruster / Push Press / Push Jerk / Split Jerk 1-1-1-1-1-1-1 Reps A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.   Accessory:  3x20 Hollow...

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