CrossFit Belltown

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

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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!

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!

 

 

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!

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?

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?

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!

 

Ten rounds for time of:

35/20 pound Dumbell hang squat cleans, 10 reps

10 Slapping push-ups

 

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Compare to 3.29.2010

CrossFit Level 1 Seminars: CrossFit Monrovia, CrossFit Maximus, CrossFit Virtuosity, CrossFit Colosseum.
CrossFit Coaches Prep Course: CrossFit BGI.

Five rounds for time of:

15 Dumbell Swings, 55#/35#

10 Sumo deadlift high-pulls, 75#/55#

5 Burpees

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Compare to 12.21.2009

 

CFBT Holiday Party is December 16th at Bambino's! Check the Facebook page for the invite, and please RSVP!

 

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!

 

 

WOD: 21-15-9 reps for time of:

95/65 pound Overhead Squat

Burpee

 

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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!