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
01/05/2011
01/04/2011
Chh-Chh-Chaaaanges!
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 of our current gym. We are on the corner of Second & Bell, next door to Wasabi Bistro. The gym will not be 100% ready, but we are working hard to get all the finishing touches done in the next month.
New Website – We are launching a new website in the coming days. You will still get to see the WOD’s before you come to class, but you will just have to find the Workout Of The Day Tab, and click on that to see the daily WOD. There will still be a link to class sign-ups on Mind Body Online. I think you will be able to create a website log-in to post comments. Stay tuned.
Yoga – Starting the week of January 18th we will be slowly adding more Yoga classes to the schedule. Kicking it off, we are so lucky to have Maura B heading up the Physio-Tune up class. If you guys have been enjoying the mobility work, this class is for you. Maura’s class will be heavily focused on alignment and repairing your body’s tweaks and imbalances to help improve your quality of life and overall performance in the gym. Her class will be Tuesday and Thursdays from 7:35pm-8:35pm. We will also be adding some other yoga classes (Flow) and general stretching; details are being finalized now.
If you are a Charter Member with an Unlimited Membership (you have a yellow M by your name in Mind Body Online) then your yoga classes are included in your membership (no upgrade required). You are all set and can start registering for yoga now!
If you are a regular Month-to-Month CFBT Member (you have a red M by your name in Mind Body Online) you have a few options, as our membership structure will be changing slightly.
Gold Membership (Unlimited CrossFit & Yoga) $210 per month (that is only $25 more per month!)
Silver Membership (Unlimited CrossFit) $185 per month (rate stays the same).
Bronze Membership (2x per week CrossFit) $140 per month (rate stays the same).
If you are a PIF (3 months paid in full) member, please contact me about your yoga options.
If you are happy with your current membership and might only do yoga 1x per month, you can always do the Yoga Drop in Rate for $20. This rate is open to non CFBT members as well.
PLEASE CONTACT ME IF YOU WOULD LIKE TO MAKE A CHANGE TO YOUR MEMBERSHIP LEVEL.
Boot Camp – Kicking-off January 17th, 2011 will be the first CrossFit Belltown Boot Camp Series. This Boot Camp will run for eight weeks, ending on March 12th in perfect timing for the spring!
Class will meet Mon and Wed from 6pm-7pm and Saturday at 8:30am. The class will be fast paced, but scaleable focused on bodyweight movements, interval training, some medicine ball work, and dumbbells. If you have friends that are looking to get into high-intensity training but find CrossFit intimidating; this is the class for them to start with. Cost: $300 for the series. 24 total classes = $12 per class!
Competition Training Class- For those of you wanting to compete in Sections with hopes of doing individuals or team competition. This class will be focused on extra technique work, advanced skills (muscle-ups, HSPU, Snatches). Must be able to do most WOD’s as rx’d.
Early Bird Classes – I know a few of you are looking for early classes (6am YIKES). We are working VERY hard to make that available for you guys by February.
Vacation – We plan to set-up the gym, then skip town! We will be on a much needed vacation all of next week. You guys will be in the very capable hands of Stephen, Mark, Brandon and Joe.
01/03/2011
MOVING WEEK CONTINUES
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
01/02/2011
HAPPY NEW YEAR!!!!!!
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!!!
12/31/2010
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 gym!
Gym Closed Saturday for the New Year!
Have a safe and happy new years everyone! Check out your new locker space!
12/30/2010
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.
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!
12/29/2010
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 85%
Set #3 is 1 rep (or more) @ 95%
If you are on week #4, you are "Deloading"
Set #1 is 5 reps at 40% of your "working" one rep max
Set #2 is 5 reps at 50%
Set #3 is 5 reps at 60% (No max reps)
If you do not have a 1RM established, use this class to find your 1RM Press and Back Squat. IF YOU HAVE COMPLETED ALL 4 WEEKS, START OVER AT WEEK 1 BUT ADD 10# TO YOUR WORKING 1RM SQUAT and 5# TO YOUR WORKING 1RM PRESS.
New gym is getting close to finished! We hope to be in there early next week; we will keep you guys posted. Thanks for your patience during this transition! Remember only 12pm class on Friday, with Stephen!
12/28/2010
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.
12/27/2010
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.
12/23/2010
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 85%
Set #3 is 1 rep (or more) @ 95%
If you are on week #4, you are "Deloading"
Set #1 is 5 reps at 40% of your "working" one rep max
Set #2 is 5 reps at 50%
Set #3 is 5 reps at 60% (No max reps)
If you do not have a 1RM established, use this class to find your 1RM Press and Back Squat. IF YOU HAVE COMPLETED ALL 4 WEEKS, START OVER AT WEEK 1 BUT ADD 10# TO YOUR WORKING 1RM SQUAT and 5# TO YOUR WORKING 1RM PRESS.
Huge congrats to Angela for doing her first WOD as RX'd!
Way to go Ang!
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