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...

Monday, March 5, 2018

Workout:  Complete as many rounds as possible in 7 minutes of: 5 Sumo Deadlift High Pulls (115, 75) 5 Strict Handstand Push-Ups Accessory:  3 x 25 Incline Reverse Fly + Incline Windmill   DO NOT FORGET!   All scores for 18.2 are due today by no later that 5:00pm! Make...

Saturday, March 3, 2018

Workout: 21-15-9 reps for time of: Dumbbell Squat Clean Thrusters (50, 35) Pull-Ups Time Cap: 10 Minutes Accessory: 3x20 Kettlebell Side Bends per side   Results are in:  Of our lifters, all of who put massive weights overhead, representing Crossfit Belltown in Ohio...

Friday, March 2, 2018

Workout: CrossFit Open Workout 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell Squats Bar-facing Burpees then 18.2a:  1-rep-max Clean Time cap: 12 minutes to complete 18.2 and 18.2a https://youtu.be/ZIbI0ekrrZU  


Whether you are attending one of our group workouts or working one-on-one with one of our coaches, you can be sure that you are receiving programming that is carefully constructed and coaching that is safe, effective, and individualized.


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