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Rest Day
Do you keep a CrossFit journal or otherwise record your workouts? If so, how have you found it to be helpful? SCHEDULE UPDATE: Active Recovery is on at 11am tomorrow, but the noon class is CANCELED....
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Squat | WOD 5.23.15
Fitness: Back Squat 3 x 5 Linear Progression Add 5-10 pounds to last week's exposure.Performance: Back Squat 5RM (Intensity Day) + Front Squat 5RMAdd 5-10 lbs to last week. Then, drop weight and...
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Snatch | WOD 5.24.15
Fitness and Performance: 1-1-1-1-1Work up to a heavy single for the day. Aim for about 90% of your 1RM. If you're feeling good then go for a new 1RM, if not, back off. Post loads to...
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"Murph"
For Time:1 Mile Run100 Pull-Ups200 Push-Ups300 Squats1 Mile Run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty-pound vest or body...
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Rest Day
Our Memorial Day "Murph" event, in honor of our veterans and troops, was a huge success! A big thank you to Michele for handling the grill, and to our volunteers: Jess B., Amanda Mc., Nishi, Andrea,...
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Squat | WOD 5.27.15
Fitness: 3RM Performance: Back Squat 3 x 5, Volume DayAdd 5-10 pounds to last week's exposure. Post loads to comments.e8/8_____________________ FitnessEvery Minute on the Minute, 16 Minutes:Even:...
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Clean and Jerk | 5.28.15
Fitness and Performance: 1-1-1-1-1Work up to a heavy single for the day. Aim for about 90% of your 1RM. If you're feeling good then go for a new 1RM, if not then back off. Post loads to...
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Rest Day
Faithful 6am-er Michael A. and his wife Amy visited their home box, CrossFit Belltown, in Seattle last weekend. We love pics like these! Remember to always send us your fitness travel pics, and other...
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Squat | WOD 5.30.15
Fitness: Back Squat 5 Rep MaxUse spotters!Performance: Back Squat 5 Rep Max + Front Squat 5 Rep MaxUse spotters! Post loads to comments.e8/8_____________________ FitnessFor Time, 7 Rounds:7 Box Jumps7...
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Snatch | "Helen"
Fitness and Performance: 1-1-1-1-1Work up to a heavy single for the day. Aim for about 90% of your 1RM. If you're feeling good then go for a new 1RM, if not, back off. Post loads to...
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"Nasty Girls"
"Nasty Girls" Performance3 Rounds, For Time:50 Air Squats7 Muscle Ups10 Hang Power Cleans, 135/95Compare to 2.19.14Fitness3 Rounds, For Time:40 Squats 30 Kettlebell Swings 72/53 20 Push-Ups 10...
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Julie Foucher has been one of the most consistent performers in women’s CrossFit, with Top 5 finishes in all four of her CrossFit Games appearances. Even more impressively, she’s done this while...
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"Jerry"
"Jerry" For Time:Run 1 MileRow 2000mRun 1 MilePost time to comments.Compare to 4.14.2012 Want to learn more about our CrossFit Preschool and CrossFit Kids programs? Info about these programs now lives...
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"Tommy Mac"
“Tommy Mac” Performance2 Rounds, For Time:12 Burpees12 Thrusters 115/7512 Burpees12 Power Snatches 115/7512 Burpees12 Push Jerks 115/7512 Burpees12 Hang Squat Cleans 115/7512 Burpees12 Overhead Squats...
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Rest Day
Chloe freestyling on the rings | Photo by Coach K Harpz The CrossFit Kids Trainer course is this weekend at CFSBK! All regular classes and open gym will run as planned in 597 and the Annex, as the...
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Crush Week WOD 6.6.15
Performance5 Rounds For Time:25 Calorie Row16 Chest-to-Bar Pull-Ups9 Strict Deficit Handstand Push-Ups Fitness5 Rounds For Time:400m Run15 Deadlifts 155/10510 True Push-Ups Post time and Rx to...
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Power Snatch | "Isabel"
Power Snatch: 1-1-1-1-1Work up to a heavy single. Post loads to comments._____________________ "Isabel" For Time:30 Power Snatches 135/95 Post time and Rx to comments.Compare to 1.18.2015 and...
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Press | WOD 6.8.15
Fitness: 3 x 5 Linear Progression Start light enough to add weight for 7 weeks.Performance: 5/3/1Use training max. Need a Wendler refresher? Check out these resources: 5/3/1: How to Build Pure Strength...
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Rest Day
June Athlete of the Month: Micheline Gaulin By Chris Fox It’s June, and the warmer weather chimes in with celebrating one of our chillest gals as Athlete of the Month. Micheline (Mich) has been doing...
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Back Squat | WOD 6.10.15
Fitness and Performance: 3 x 5 Linear Progression Back off a bit from last cycle and plan to hit your 5RM for 3x5 in week 8. Post loads to comments.e1/8_____________________ AMRAP 10 Minutes:30 Wall...
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