If you have our website saved as www.crossfitbelltown/typead.com. it will link you here. Please reset your bookmarks to www.crossfitbelltown.com. See on on the new site! -Nadia Continue reading

Hello CFBT-ers! With the New Year, and new gym we’ve got a few exciting changes going on! We will be starting classes at the new gym this week, launching a new website, adding Yoga, Boot Camp and Competition Training Classes. Below are some details on how this all will affect you. Thanks again for your patience during this transition, you guys have been the best! New Gym – Pending today’s inspection, we plan to be hosting classes at the new gym starting Wednesday morning. The address is 2301 Second Ave Seattle, WA 98121. This is just 2 short blocks south... Continue reading

TUESDAY, JANUARY 4TH'S WORKOUT OF THE DAY WILL BE HOSTED AT THE OLD GYM. CONTINUE TO CHECK THE WEBSITE AND THE FACEBOOK FOR UPDATES ON WHEN WE WILL DO OUR FIRST WORKOUT AT THE NEW GYM. WE ARE INSTALLING THE FLOORS WE SPEAK AND WE ARE GOING THROUGH OUR FINAL INSPECTIONS OVER THE NEXT 24 HOURS. WOD: Four rounds for time of: 400m run 75 Double unders/150 singles Post time to comments. Compare to April 27, 2010 THE HIGH RINGS ARE IN AND FLOOR IS GETTING INSTALLED Continue reading

CLASSES ON MONDAY JANUARY 3RD WILL BE HOSTED AT THE OLD GYM. KEEP CHECKING THE WEBSITE AND FACEBOOK FOR MORE UPDATES ON WHEN WE WILL DO OUR FIRST THROWDOWN IN THE NEW GYM!!! WOD: TABATA MASH-UP PUSH UP AND SQUATS 20 SECONDS OF WORK FOLLOWED BY 10 SECONDS OF REST. REPEAT 8 TIMES FOR EACH MOVEMENT. YOUR SCORE IS YOUR TOTAL NUMBER OF REPS. CFBT SHIRTS HANGING IN THE NEW GYM!!! Continue reading

For Time: 800m Run 30 Wall ball shots, 20#/14# 30 Sit-ups 400m Run 20 Wall ball shots, 20#/14# 20 Sit-ups 250m Run 10 Wall ball shots, 20#/14# 10 Sit-ups Post time to comments. MOVE UPDATE: We are moving almost everything out of the gym this Sunday! We will still be hosting classes at the old gym Monday and Tuesday. We hope to be in the new gym by Wednesday but that all depends on the final inspection process. Please keep checking back for the final move date. Again, thanks for your patience, we can't wait to show you the new... Continue reading

1.) 3 Position Cleans 1-1-1 Use 85% of your 1RM clean for all three sets. 3 Positions are: 1) High Hang 2) Above the Knee 3) From the Floor 2.) For time: 50 Box jumps, 24#/20# 40 Dumbell swings 55#/35# 30 Double unders 20 Dumbell Thrusters, 55#/35# 10 Toes to Bar Post time to comments. Compare to 4.16.2010 Remember only 12pm class tomorrow and gym is closed Saturday for the New Year! We hope to be in the new gym early next week. Check the website and Facebook for updates. High rings are up! Continue reading

Shoulder Press THEN Back Squat If you are on week #1: Set #1 is 5 reps @ 65% of your "working" one rep max. Set #2 is 5 reps @ 75% Set #3 is 5 reps (or more) @ 85% If you are on week #2: Set #1 is 3 reps @ 70% of your "working" one rep max. Set #2 is 3 reps @ 80% Set #3 is 3 reps (or more) @ 90% If you are on week #3: Set #1 is 5 reps at 75% of your "working" one rep max Set #2 is 3 reps at... Continue reading

MWOD: Better muscle-upping Shoulder wind up (band): 2 minutes per side Lock shoulder blades down: 2 minutes Restore glute minimus and top of TFL: 2 min per side WOD: "Ryan" Five rounds for time of: 7 Muscle-ups 21 Burpees Post time to comments. If you do not have a muscle up, sub 4 pull-ups and 4 push-ups per muscle up. This photo is from CrossFit.com. It was so cute, I had to post it! Big thanks to Reshen for his huge donation to Toys for Tots at our gym. Continue reading

1.) OHS: 3-3-3 reps 2.) Three rounds for time of: 135#/95# Overhead squat, 10 reps 50 Double unders Post time to comments. Ric nailing a handstand at Joshua Tree National Park. Continue reading

Shoulder Press THEN Back Squat If you are on week #1: Set #1 is 5 reps @ 65% of your "working" one rep max. Set #2 is 5 reps @ 75% Set #3 is 5 reps (or more) @ 85% If you are on week #2: Set #1 is 3 reps @ 70% of your "working" one rep max. Set #2 is 3 reps @ 80% Set #3 is 3 reps (or more) @ 90% If you are on week #3: Set #1 is 5 reps at 75% of your "working" one rep max Set #2 is 3 reps at... Continue reading

MWOD: SI Basics Piriformis: 2 min per side with lacrosee ball Hip Capslue by blocking with foot: 2 min per side Psoas: 2 min with lacrosse ball WOD: 21-15-9 reps for time of: 75#/55# Sumo Deadlift High-pull Box Jump Dumbell Swing, 55#/35# Post time to comments. There is a 10 minute time cap. Now who's this CFBT member also dressed as Santa? Continue reading

Complete as many rounds as possible in twenty minutes of: 5 Chest to bar pull-ups 10 Ring dips 15 Overhead squats, 95#/65# Post rounds to comments. If you cannot do solid ring dips, sub parallette push-ups or regular push-ups. Can you guess the CFBT member dressed as Santa at last weekends SantaCon? Continue reading

Snatch Balance: 1-1-1-1-1 reps Post loads to comments. CrossFit Level 1 Seminars: CrossFit SAP, CrossFit SS, CrossFit New England, University of San Diego. CrossFit Coaches Prep Course: CrossFit Strong. Continue reading

In teams of two: Complete as many rounds as possible in fifteen minutes of: Partner 1: 10 Wall ball shots 5 Ball chest passes Partner 2: 10 Wall ball shots Guys use 20#, girls 14#. Post rounds to comments. Natalie, and her back and arms looking AMAZING on her wedding day! Congrats Natalie- we hope to see you back soon! Continue reading

Five rounds: 3 Deadlifts Max reps HSPU Rest as needed between rounds. Post loads for Deadlift, and reps for HSPU to comments. CrossFit is now officially an ANSI Accredited Certificate Program Issuerfor our Level 1 Trainer Course. Continue reading

WOD: Shoulder Press THEN Back Squat If you are on week #1: Set #1 is 5 reps @ 65% of your "working" one rep max. Set #2 is 5 reps @ 75% Set #3 is 5 reps (or more) @ 85% If you are on week #2: Set #1 is 3 reps @ 70% of your "working" one rep max. Set #2 is 3 reps @ 80% Set #3 is 3 reps (or more) @ 90% If you are on week #3: Set #1 is 5 reps at 75% of your "working" one rep max Set #2 is 3 reps... Continue reading

Complete as many rounds as possible in twenty minutes of: 5 Thrusters, 115#/75# 10 Lateral barbell hops 15 Toes to Bar At random you will be called to row 1,000m. Guess who's back?!?! Yep that's right Mark! Welcome back Mark, we've missed you! Continue reading

MWOD: Triple Hip Extension Hip opening against wall: 2 min per leg Banded Psoas stretch: 2 min per leg Box lunge: 1 min per leg WOD: Snatch: 1-1-1 reps Compare to 9.7.2010 Don't forget about the CFBT Holiday Party this Thursday at Bambino's, 7pm! Please RSVP here or on the Facebook page! Damon and Meg Continue reading

Ten rounds for time of: 35/20 pound Dumbell hang squat cleans, 10 reps 10 Slapping push-ups Post time to comments. Compare to 3.29.2010 CrossFit Level 1 Seminars: CrossFit Monrovia, CrossFit Maximus, CrossFit Virtuosity, CrossFit Colosseum. CrossFit Coaches Prep Course: CrossFit BGI. Continue reading

Five rounds for time of: 15 Dumbell Swings, 55#/35# 10 Sumo deadlift high-pulls, 75#/55# 5 Burpees Post time to comments. Compare to 12.21.2009 CFBT Holiday Party is December 16th at Bambino's! Check the Facebook page for the invite, and please RSVP! Continue reading

MWOD: Spend 5 minutes on your goat WOD 1.) Deadlift 3-3-3 WOD 2.) Tabata Mash-up: Complete twenty seconds of work, followed by ten seconds of rest alternating between: Double unders Handstand hold Score is total number of double unders completed. Subtract 10 double unders everytime you come out of a handstand during the 20 seconds. Post results to comments. Pull-ups bars are getting installed at the new gym! Continue reading

WOD: 21-15-9 reps for time of: 95/65 pound Overhead Squat Burpee Post time to comments. Skill Work: Shooters choice work on Muscle-ups, HSPU, or L-sits Angela working her negatives! Congrats to Khush who held a 23 second negative on Tuesday! Continue reading

We will be having a mandatory meeting for those of you interested in competing in the 2011 CrossFit season. The meeting is NEXT WEDNESDAY, December 15 at 7:30pm. How do you know if you are ready to compete? Come to this meeting and find out if this is something you are really interested in. What do you get out of competing? You get to push yourself harder then you ever thought you would, and you learn a ton about yourself while getting super fit! If you would like to attend please sign up online. Next Wednesday we will be discussing... Continue reading

MWOD: IT Band Hell High hip capsule: 2 min per leg Pancake hip with lacrosse ball: 1 min per leg Losen quad with ball: 1 min per leg Hamstring stretch: 1 min per leg WOD: Shoulder Press THEN Back Squat If you are on week #1: Set #1 is 5 reps @ 65% of your "working" one rep max. Set #2 is 5 reps @ 75% Set #3 is 5 reps (or more) @ 85% If you are on week #2: Set #1 is 3 reps @ 70% of your "working" one rep max. Set #2 is 3 reps @... Continue reading

WOD 1: Weighted Pull-up: 3-3-3-3-3 reps WOD 2: Ten rounds for time of: 10 Box jumps, 24"/20" 10 Pull-ups Post time to comments. Brian in a nice set-up position for a clean. Continue reading