WOD

Saturday, February 17, 2018

Workout: Tabata Something Else Tabata Pull-Ups Tabata Push-Ups Tabata Sit-Ups Tabata Squats The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises. Score is total reps from all 32 intervals. Please...

Friday, February 16, 2018

Workout: 21-15-9 reps for time of: Front Squats (185, 135) Toes-to-Bar Accessory: 3x15 hip extensions The Problem With The Muscle-Up   Most people who struggle with the muscle-up are under the misguided impression that this is because they lack strength. However, what...

Thursday, February 15, 2018

Workout: For Time: Handstand Walk (100ft) 50 Box Jump-Overs 40 Alternating Dumbbell Snatches (55, 35) 30 Wall Balls (20, 14) 20 Kettlebell Swings (72, 55) 10 Muscle-Ups Time Cap: 35 Minutes

Wednesday, February 14, 2018

Workout: 5 rounds for time of: 500m Row 15 Floor Press (135, 95) Accessory: 4x25 Banded Face Pulls PowerDot is coming to CrossFit Belltown!   A friendly reminder that we'll be hosting a rep from PowerDot - the first FDA-approved wireless electronic muscle stimulator -...

Tuesday, February 13, 2018

Workout: Overhead Squat: 5-5-5-5-5 Accessory: 100 Banded Leg Extensions In The Open We'll be running the 2018 Reebok CrossFit Open a little differently at CrossFit Belltown this year. To avoid the inevitable stress for both athletes and trainers created by designating...

Monday, February 12, 2018

Workout: 3 rounds for time of: 15 Chest-To-Bar Pull-Ups 20 Burpees 15 Sumo Deadlift High-Pulls (95, 65) Accessory: Row 500m at an easy pace Trust The Process One of the key pieces in your success is that you must trust the programming you follow and/or the guidance...

Saturday, February 10, 2018

A friendly reminder that our regular schedule of classes will be canceled this morning in observance of the CrossFit Level 2 Certificate Course we will be hosting this weekend. Instead, we will be hosting open gym hours, as well as Weightlifting Club with Coach...

Friday, February 9, 2018

Workout: 4 rounds for time of: 25 Push Press (95, 65) 50-cal. Row 100 Double-Unders Damper Setting 101: An Introduction to Rowing The hardest part of your workout should not be deciding where to put your drag factor or damper lever on your rower. Everyone is doing the...

Thursday, February 8, 2018

Workout: Hang Power Snatch: 1-1-1-1-1-1-1 Accessory: Accumulate 3:00 Bar Hang Imagine the following scene: It's back squat day. The goal is to go heavy. Things are feeling great as you cruise through your warm-up reps and start getting into your working sets. You're...

Wednesday, February 7, 2018

Workout: Cindy Complete as many rounds as possible in 20 minutes of: 5 Pull-Ups 10 Push-Ups 15 Squats OR Mary Complete as many rounds as possible in 20 minutes of: 5 Handstand Push-Ups 10 One-Legged Squats, Alternating 15 Pull-Ups Post your choice of girl and rounds...

Tuesday, February 6, 2018

Workout: Back Squat: 1-1-1-1-1* 10-second descent + 10-second pause at the bottom Accessory: 4x10 Barbell RDL The Romanian Deadlift: What Is It And Why Is It Useful? The Romanian Deadlift (or RDL for short) is a variation of the deadlift intended to increase strength...

Monday, February 5, 2018

Workout: Test a Benchmark -OR-  Make Up a Missed Workout CF Options: Annie Amanda Barbara Cindy Diane Elizabeth Filthy Fifty Fran Grace Helen Isabel Jackie Karen Kelly Linda Mary Nancy Nasty Girl 1RM Lifts or Runs/Rows Get to know Chris a little better in this month's...

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