New Athletic Trainer at Interbay!

Who: Erin Bremond

What: Soft tissue work, stretching, and injury rehab

When: Starting Sept. 21st

Where: NWCF Interbay

Why:  Sometimes being active can cause aches, pains and injuries in the muscles and joints. These musculoskeletal issues often create problems and frustration for people trying maintain an active lifestyle. If you are experiencing any muscle or joint pain that is concerning to you or impeding you ability to perform at the level you want to.

Erin is a certified Physiotherapist (LAT, ATC) who specializes in the evaluation and treatment of muscle and joint injuries and issues. Her approach is holistic and includes treatment such as soft tissue mobilization, massage, joint mobilization, myofascial decompression (cupping), pelvis alignment and postural restoration strategies. Visits will include a orthopedic evaluation and treatment of any concerning issues. These meetings are set up my appointment only and last for approx. 30 mins to one hour.

Services available:  3pm-7pm on Thursday, 12pm-4pm on Friday, and 11am-3pm on Saturday.  (One dollar a minute scheduled in 15 min or 30 min blocks.)

Erin is also providing a stroller fitness/ pregnant moms class being held at Interbay on Saturday’s from 11am-1pm.



Our Philosophy on Movement and Mobility

Most people roll out of bed and walk to the kitchen every morning. Eighty percent of Americans then walk a few steps to their cars, drive to work, and park themselves behind a desk for at least eight hours. While some people may then head to the gym, go for a walk, or spend an hour running around with their children, the vast majority of people in our country have very limited movement in their day to day lives.

The lack of range of motion is an issue isn’t just an issue for those who live sedentary lifestyles, but also for athletes who only explore specific ranges of motion such as heavy lifting or jogging. When athletes take on heavy and hard workouts and go right back to sitting, it can be detrimental to your health.

At Northwest CrossFit, we believe in changing that.

Exercise is a natural freedom. We were meant to move, but most people don’t do it enough. In our Movement and Mobility classes, we take a novel approach to honing the natural way the human body works, and combining that with a functional exercise program that will produce great results.

There’s an old saying, “show me your spine and I’ll know how old you are.” We believe the same thing applies to movement, “Show me the way you move, and we’ll know how old you are.”

Many people have ranges of motion that are much more limited than they should be at their age. Our classes foster warm ups that include basic movements we all learned as kids such as bear crawls and changing levels while walking, to weight training exercises catered to the natural way the human body moves. The goal of Movement and Mobility classes is to increase range of motion, move more, and foster full body health.

Many people are strong in a seated position and are strong standing up, but there are many movements in between that most people don’t do on a day-to-day basis. This includes everything from getting up from as seated position to bending over and standing back up.

“Laying on the ground is natural, and standing up from that position is natural,” one coach explained. “Now do that ten times fast and it becomes a workout. That’s what this training is all about.”

Whether you want to continue to grow your range of motion as you get older or you are simply interested in finding ways to move more and live a less sedentary lifestyle, our approach to movement can benefit people of all ages and skill levels.

This approach to movement benefits athletes not only in the gym but in all aspects of their life.

It’s all part of redefining your fitness, it translates to everyday life. Can you shift your balance, can you change direction and change speed naturally? As we adapt to more movement, we become confident in ourselves and how well we move.

To learn more about honing your Movement and Mobility, join class at our Interbay Location Fridays at noon and Sundays at 10:00 a.m.!

What to Expect At Your First CrossFit Bootcamp

If you have signed up for your first ever Northwest CrossFit’s Complete Fit Bootcamp session or are considering doing so, congratulations! We are looking forward to having you join our community. For those who are interested in this program, we want to help you get started and make sure you are comfortable and prepared. If you’d like to give CrossFit a try but aren’t sure what to expect, here’s a quick breakdown of our bootcamp program and how to prepare for your first CrossFit class.

Who Can Do CrossFit?

Many people think CrossFit is only for active athletes and people who are already in shape. We believe CrossFit is for anyone who wants to commit to a healthy lifestyle and functional fitness. We are happy to serve men and women of all fitness levels at Northwest CrossFit.

Starting CrossFit Out of Shape

Many people wonder if they are fit enough to do CrossFit, or fear not being able to keep up with the class. Our CompleteFit Bootcamp is designed for people who want to get a taste of CrossFit and learn what the lifestyle is all about it. It’s geared towards those who are new to CrossFit and haven’t done these types of workouts before. You don’t need to be in top shape, all you need to do is come to class!

Class Format and Workout

At Northwest CrossFit, our bootcamps include warmups and stretching, speed and agility training, and a Workout of the Day.  Our bootcamps are typically between 10 and 15 people, which enable you to complete the workout at your own pace but still get one on one attention from our coaches. Athletes are coming in to these bootcamps at different levels of fitness, so we expect people to finish at different times, and we tailor the workout to your current level. This can mean changing the amount of weight or doing modified exercises to fit your personal needs.

The goal of these workouts is to give you the foundation you need to join regular CrossFit training. You will hone your agility, learn the right technique for weight training to avoid injury, and of course, get in a great workout.

How to Prepare and What to Wear to CrossFit

In terms of preparation, make sure you drink lots of water before hand. Wear clothes you are comfortable moving in and shoes that you can run and jump in. The most important thing for our CrossFit Bootcamps is to show up, we’ll do the rest!
If you would like to try a Northwest CrossFit CompleteFit Bootcamp class we hold free classes at our Interbay location Saturdays at 8 a.m.

What are you waiting for? Sign up today!

Visit our website for more information and like us on Facebook to keep up with the latest news and updates.

NWCF 1st Annual Seafood boil and Cornhole Tournament

Please join us for our First Annual Seafood Boil and Cornhole Tournament!!

When: Saturday August 5th at 3pm

Where: Northwest CrossFit @ Interbay

What is a Seafood Boil?
It is a gathering of friends to enjoy so awesome seafood and vegetables.  There will be some crab, shrimp, oysters and clams plus vegetables.

Our amazing members Nathan and Andrea Hough will be bringing the heat with a traditional Seafood boil.

Cost: $25 per person for as close to all you can eat as possible.
Use this paypal link to reserve your spot in the seafood boil.
Deadline to register for seafood boil is Wednesday August 2nd.  The sooner we have a head count the better we can plan.

If Seafood is not your thing, no worries.  There will be a potluck style BBQ as well.  There is no cost for the potluck BBQ.  We only ask that you bring something to share.  We will have the grill available for members and friends who wish to bring their choice of dinner

FINALLY… CORNHOLE, let your competitive nature run wild for our first annual Cornhole Tournament.

About the tournament:

Cost:  $10.00 sign up fee per team day of at the gym.
50% of proceeds will go towards an amazing prize and the remaining to a charity to be selected .

This tournament will be double elimination.  For our first year we will be capping the number of teams at 12 teams.  Teams can be made up of 2 players.  The players may be members or non-members (as long as the non-member is a friend of a member).

For a snapshot of the basic rules of Cornhole check out this link

Friends and family are welcome but please leave your furry friends at home due to some particular details of this event. We hope to see you there!

To receive up to the minute information or event updates join our facebook event.  Click here to join.

A CrossFit Coach’s Guide To Keeping Kids off the Couch

Some people only think of bulging muscles and perfected deadlifts when they think of CrossFit. Others think of burpees, wind sprints, and other hardcore workouts few can keep up with. What do CrossFit coaches know about kids you may ask? While you will see top-notch deadlifts and plenty of fit people at Northwest Crossfit gyms, their philosophy applies to more people than you may think. When it comes to fitness, our goal is to cater to those who want to live an active lifestyle and learn about functional fitness. While most of our programs cater to adults, we also offer programs for kids between 8 and 14. If you’re hoping to keep your kid more active this summer, here are a few strategies we find deliver great results.



You can sign kids up for activities, but getting them to actively participate, and most of all have a great time, can be a bigger challenge. A few strategies we use include:

Make It A Game

Musical chairs involves coordination and balance. Relay races get your heart rate up and make you stronger. When you make fitness a game, kids will often come off the court and not realize they’ve been running around for 30 minutes. From obstacle courses, to tag, and a lot more, fun games are a great tool to get your kids up and moving.

Tie It To Their Interests

If your kid likes soccer or basketball but is uninterested in exercise outside of practice, finding ways to encourage activity while playing to their interests is another strategy. If your kid is an active football player, running and speed drills can up their game. If your child is a swimmer, training on land can make them faster in the water.

Find a Role Model

From a young age, kids emulate those who they look up to. Having a positive influence can have a huge impact on kids loving sports. Whether that person is their coach, their sister, Mia Hamm or Michael Jordan, helping your child find a healthy role model who inspires your kid to want to be faster and stronger is a great way to keep them motivated.

Teach Them What it Feels Like To Achieve Their Goals

As a parent, you can sign your kid up for sports, drive them to practice, and cheer for them at games. The rest is up to them. Building a space where kids feel safe to try new things, challenge themselves, and work towards their goals is the best way to keep them interested in sports and healthy lifestyles in the long run. If kids build an understanding from a young age of what it means to work hard, push themselves, and understand how good it feels when they achieve their goals, that’s a surefire way to keep them coming back.


Kids spend nine months out of the year learning about reading, writing, math, and science. Summer is a chance for kids to get outside, explore, and learn outside of the classroom. A few benefits of getting your kid up and active include:

Creating Healthy Habits

A kid’s early years can have a big impact on the rest of their lives. Studies show kids who are active from a young age are more open to new things, are more motivated to set goals, and continue to be active throughout their lives. When you start instilling these ideas in kids from a young age, they can start to understand fitness as a way of life.

Building Strength and Confidence

When kids learn how to work towards their goals, they become stronger and more confident. Fitness is a great tool for empowering children, cultivating their skills, and helping them discover how strong they can be.

Teaching Them Grit

When your kid lives an active lifestyle, it increases physical and mental strength. In our sports camps for kids, we talk about grit and determination. We talk about winning and losing, and how to do both with integrity. We tell kids stories about what it means to to push themselves, work harder, and keep their heads up even when it’s hard. Then, we put those ideas into action by helping children find the strength to achieve their goals. Sports teach kids about setting goals, breaking boundaries, setting expectations and exceeding them. Those skills will serve them well for life.

NWCF represents at the Whiskey Throttle Throwdown

Big shoutout to everyone competing this weekend.
The whiskey Throttle Throwdown is a team event. Even if you are doing the individual event, WE ARE NWCF.  You have the support of everyone you train with and those competing on the other day, other heats are with you.
This is a competition to test your performance abilities. Some movements will be in your wheel house some may not be. No matter what your goal is the same – Move well, compete and support others. From organizing CrossFit events for over 7 years the moments I remember most are the moments when the crowd and all athletes band together to support the athletes giving their all. FULL EFFORT is all you can do once the workout begins.
Now there are many things you can control leading up tot he event and before your heats. Here is a list from my experience.
1. You are responsible. As an athlete it is ultimately your responsibility. You must ask if you do not know or are unsure.
2. Be ready for the unexpected. You will get a no rep, I am sure of it. Make sure you just stay focused and do satisfactory rep for the judge. This is a sport and you will not get every call. Stay calm through out any unplanned event.
3. Be on time for your heat! – Regardless of the time on the heat schedule always find out if the event is on time. Ask a head judge or event staff. There is usually some pre- heat check in process. Make sure you are familiar with the registration and heat check in process
4. Communicate with your judge. Every event is a specific test. Be sure to know the rules of the test and what the judges are looking for.
5. Bring your stuff.- make list the days before and make sure to pack the night before,. Shirt, socks, tape, roller, lax ball, bands, dowel (you borrow it from the gym). Bring a change of shirt/ shorts and socks for in between wods. You want to be fresh physically and mentally ready for the next workout.
6. Prep your food – You must know yourself and how your body processes food. Do not bring full on meals if you know you are not able to process meals after or before workouts. You must know your next heat time so you know exactly when and what to eat in order to fuel properly. A big part of the event is a calories in vs. calories out game. You must replace calories in order to perform at your optimal level. Do not try to be tough and only bring an apple and some sticks of jerky. Here are some suggestion for in between wods – apple sauce or baby food, sweet potatoes (smashed up), a nut butter of choice, banana It will be hot this weekend so some electrolytes are a must. I personally like real food for this like watermelon, raisins and canned tuna instead of using powders or chews. These foods serve many purposes for the body and are easy to transport.
7. Hydrate now til then. Be sure to start and end all your days with a tall glass of water. Have some fun with your water , put some sliced cucumbers or berries or your fruit of choice. Keep it ice cold and enjoy on game day.
8. Be sure to plan the afterparty!- You must celebrate with each other. Completing a CrossFit competition is a great accomplishment. BE PROUD!
9. This is a competition and a learning experience. If you plan on competing in the future make sure you are student looking for ways to improve for the next event. Every event will expose a weakness. It’s up to you to work on these areas.
I hope this helps someone.  I do not wish good luck in CrossFit.  You have done the work now it is time to see what you need to work on.
Get after it!!!!
Head Coach

How to Keep Your Kids Active During the Summer

Kids spend a lot of their time sitting in classrooms. While reading and writing are of utmost importance, it’s also important for kids to get outside, play, and learn about physical fitness and self care. When summer rolls around, it can be hard to keep your kids active, especially when tablets, TV’s, and phones are becoming ever more prevalent. This summer, instead of keeping your kid on the couch, think about making active time and hours spent outside a priority. Here are a few thoughts on how to keep your kids active during the summer.

Take a Hike

Teaching your kid to love nature from a young age will serve them throughout their lives. In the Pacific Northwest, there is no shortage of kid-friendly hikes that are a great way to get your kid off the couch and into nature. Additionally, the U.S. National Park Service offers a number of great deals including free entry for members of the military and fourth graders, as well as $10 lifetime passes for U.S. citizens over 62 years old. All of these passes include entry not only for the pass holder, but also for three additional adults.

Sign Kids Up for Activities While You’re At Work

Some kids love sports, and others are less inclined. Talking to your child about an activity they enjoy during the summer and finding a time when that is offered during the workday is a great way to keep your kid active when you can’t be at home with them. At Northwest Crossfit, we will be holding half-day Youth Fitness Camps in July and August at our Interbay Location, and we would love to have your children join us!

Get in the Water

Your kids can run around all year long, but many kids don’t often have the chance to get in the water. Seattle’s warm summer days are a great chance to teach your kids a love of the water and keep them active in the pool. Whether you’re preparing for your kids’ first swimming lessons or finding a summer swim team in your area, swimming is a great way to keep your kids fit during the summer.

If all else fails, use tech to your advantage

If you can’t beat em, join em. There is an app for everything these days, including apps that will get your kids outside and off the couch. Ranging from apps that will get your kids running around in a virtual maze, to those that teach kids about healthy eating, finding apps to get your kid up and moving might be an option for your family.

At Northwest Crossfit, we believe in active families and healthy lifestyles. To learn more about our programs for kids and families, visit our website today!

Why We Murph

For Crossfit veterans and newcomers alike, we’re excited to announcing this year’s annual Memorial Day Murph Challenge. Every year, Crossfit gyms all over take on this Hero WOD to honor men and women who have fallen while fighting for our country. This year’s challenge will take place at NWCF Greenlake at 10 a.m. on May 29, 2017.

What is a Hero WOD?

“These men were fathers, husbands and sons. They were brothers to their fellow SEALs. They were also CrossFitters. In their actions, these men embodied the values and spirit of true heroes, and to immortalize their courage, bravery and self-sacrifice, the CrossFit Hero workouts were created.”

–Russel Berger, Crossfit Trainer

At Northwest Crossfit, we believe in supporting our military and those who fight for our country, as many Crossfit workouts were developed in part to hone fitness for military personnel, first responders, firefighters, and other athletes requiring full body fitness.  Hero Workouts of the Day (WOD’s) are some of the most intense Crossfit workouts we have to offer. We take on these challenging workouts to honor those who have fallen in the line of duty. The “Murph” WOD includes:

  • 1 Mile Run
  • 100 Pull-Ups
  • 200 Push Ups
  • 300 Squats
  • 1 Mile Run

This workout is traditionally done while wearing a 20 pound vest. We encourage everyone to participate so modifications can be made to accommodate various levels of fitness!

Lieutenant Michael “Murph” Murphy

Lieutenant Michael P. Murphy was a Navy Seal who died on in Afghanistan on June 28, 2005. On that day, he and his team were in enemy territory, east of Asadabad in the Hindu Kush area of Afghanistan. Opposing forces detected their team and opened fire. According to his teammate’s account, Lt. Murphy moved into the open to call for backup. He lost his life but was able to convey his team’s location and save one of his comrades’ lives. The U.S. Navy commended him for his “undaunted courage, intrepid fighting spirit and inspirational devotion to his men in the face of certain death,” He was awarded a medal of honor in 2007.

Join Us

If you’d like to take part in this challenge, join us at our NWCF Greenlake location at 10 a.m. on Monday May 29, 2017. We will also be having a barbeque to follow the workout. To learn more about NWCF, connect with us on social media and visit our website today!

Memorial Day Weekend Gym Hours

Friday May 26, Normal Hours all locations

Saturday May 27th

  • Greenlake 8 am and 9 am All Levels Classes, 10 a.m. bootcamp
  • Bellevue 8 am Bootcamp, 9 am all levels class
  • Interbay 8 am Bootcamp, 9 am all levels class

Sunday May 28th, All locations CLOSED

Monday May 29th

  • Join us for the Annual Memorial Day Murph Event at 10 a.m., NWCF Greenlake
  • Interbay and Bellevue Closed