NWCF at Interbay Sunday Yoga Class

We’re excited to announce that we will be having an ongoing Yoga Class every other Sunday at our NWCF at Interbay location! The first class begins this Sunday, November 22nd at 11:15am!

Body Reflects Yoga instructors, Carlie and Claudia, will lead participants through a 75 minute  Ashtanga/Power Vinyasa style class that will help you recover from your CrossFit WODs as well as bring further flexibility and strength to your life in general! *Each Sunday class is a $10 drop-in fee,  and all participants will need to bring their own yoga mat*

To sign up for class THIS SUNDAY, please use the following link: http://tinyurl.com/pjlm2vy

For further questions, please contact Carlie Bae at carliebae@gmail.com.

For more information about Body Reflects, check out their website at: http://bodyreflects.com/#/today

NWCF Holiday Hours!

The holiday season is upon us! Please see below for our Holiday Class Schedule. For any questions, please contact events@nwcrossfit.com. Happy Holidays!


11/26 Thanksgiving Day – All locations CLOSED except for: 9am & 10am Classes at NWCF Greenlake (Benefit for the Recovery Cafe)

11/27 Black Friday – All locations open for 9am-12pm classes


12/24 Christmas Eve – All locations CLOSED

12/25 Christmas Day – All locations CLOSED

12/26 Boxing Day – All locations open for 12pm class ONLY

12/27 – All locations CLOSED

Week of Monday 12/28 – Thursday 12/31 – All locations open during the class times: 6am, 9am, 12pm, 5:30pm and 6:30pm classes ONLY (5pm and 6pm Interbay classes)



1/1 New Year’s Day – All locations CLOSED

Kinetic Sports Rehab Breathing Clinic Recap

Kinetic Breathing Clinic

Breathing is something many of us take for granted.  As athletes we feel that breathing is second nature and that more focus should be put on moving faster and heavier weights.  While this is awesome and important, the level of our performance is a direct result of the efficiency of our breathing.
If you missed the clinic, I will briefly recap some of the takeaways for me.
  • Bracing and Breathing is critical – To properly support your spine under the loads and through the movements we need to know how to breath and brace simultaneously .  Many of us are not breathing into our diaphragm which will activate our inner core.  Our inner core, what the heck is that?  Well our outer core are the all muscles that we can see and that we look to see results.  Our inner core is the inner tube and the outer core is the thread on the tire.  We can only be as strong as our ability to activate our inner core.
  • Mobility can be gained through proper breathing –  When your core is weak or inactive your body will look for stability or tightness from other parts of your body.  For example, we all feel that we have tight hamstrings and we proceed to look for ways to stretch and lengthen them.  What if the solution for these tight hamstrings came from your core and effectiveness of your breathing?  During the clinic we did a drill that illustrated how proper bracing of the core can improve the flexibility of the hamstring in less than 2 minutes.
  • SUPER PLANKS – this was my favorite.  Every muscle is active while you are able to breath deep into your core.  This plank is the brother to the hollow rock.  In both positions, the super plank and hollow rock, you are trying to achieve a connected body position while breathing.  We will definitely be adding these to our program.
  • KB Swings – Sniff, Hike, Exhale. I know we focus on the mechanical phase for our movements.  And we spend a lot time discussing and illustrating the proper position to most effectively move the load.  However we do not focus enough on the role breathing plays in power generation and stability.
  • Core stability before mobility – In oder to get most out of the mobility session try incorporating several breathing exercises.  Activating the core will allow for less tension in the rest of the body.
We will be putting another breathing clinic on in the future. Stay tuned for the next date!

Northwest CrossFit NLI Classic Competition: June 7, 2015

We’re excited to announce that our NWCF Bellevue gym is hosting the Next Level Invitational Classic Competition! This is a one-day individual competition being put on by Legendary Competitor. Legendary Competitor has put on competitions all over the country for the past few years and we’re excited to be a part of their first Washington-based competition! They also take pride in their community involvement, and proceeds from this event will go back to charity, including xUx and a non-profit founded by some of our members: Upower!

For more information on Legendary Competitor, check out this video they made regarding a their support of disabled veterans through xUx: https://youtu.be/Sg64SNLodpM

The competition will be open to all divisions and skill-levels, including masters divisions and a No-Excuses division. We are also looking for judges and volunteers, so please contact us should you be willing and able to help.

Come on out to compete, to help judge and volunteer, or to spectate! This will for sure be a great event!

Please check out the Facebook invitation below for more details, or get directly in contact with me.  (events@nwcrossfit.com)

See you there!

– Coach Jill


October 2013 Newsletter

October 2013

Welcome to October, NWCF Nation!

First things first, I ask for your vote for KING5 Best of Western Washington CrossFit.  Please cast your vote here if you have not done so already.  We certainly are grateful for your support.  If you have multiple email addresses (and who doesn’t?), you can vote once with each.

Thank you to everyone that attended our first ever NW CrossFit Super Duper Family Fun Day!  The kiddos bounced around in that castle like a bunch of crazy people.  And that Kids WOD just might have been the most adorable thing ever to have happened on this Earth.  We had a bunch of great vendors on hand, there was a very beneficial rowing clinic, and Outside the Box Paleo food truck was dishing up some amazing grub.  Thanks to NWCF-Greenlake member Claudia Pettis and Coach Jill for organizing this fantastic event.  If you missed out on Super Duper Family Fun Day, don’t worry; we have 3 events coming up in the month of October for your enjoyment.  Here’s what you can look forward to…

Sunday, Oct. 6th, Paleo Challenge Kickoff – 2pm @ NWCF-Greenlake:  It has been a little while since we’ve had a Paleo Challenge, so Coach Jill, Coach Carly, and the newest member of the NWCF team, Coach Erin have been working hard to host another one. The challenge will start with a kick-off on Sunday, October 6th where members will be given information on what the Paleo diet is and why it is beneficial. We are working on making body fat testing available at the beginning and end of the challenge to help members gauge their progress and the challenge will end with a Paleo Potluck. More information can be found on our Facebook page and look for flyers at the gyms. The challenge is free for members. And, from our experience, the more folks that are involved, the better the success had by all.

Saturday, Oct 19th, MU Clinic w/ Coach Tyler, 1:30pm @ NWCF-Bellevue:  Coach T promised to bring his successful MU clinic to the Eastside, and the time has finally come. Everyone interested in getting that first muscle-up or improving upon the movement should email Coach Tyler to reserve your space (tyler@nwcrossfit.com).

Sunday, Oct. 27th, Hostile Takeover @ NWCF-Bellevue:  Last year’s Hostile Takeover 2012 was an incredible event!  Grab a teammate of the opposite sex and get ready to throw down.  We will have a division for all levels (Firebreather, Rx & modified).  If you aren’t into competing, come show your support as a spectator.  It is certain to be a great time.  Registration is slated to begin next week.  More info to follow via Facebook and class announcements, so keep your eyes peeled.

Beginning CrossFit at all 3 NWCF locations:  Tell your friends and family it is time to get started!  With only 90 days left in 2013 and the holidays right around the corner, we want to help your loved ones achieve the level of fitness that they might not realize possible.  If anyone out there can refer 5 people into our BCF series between now and December 1, I’ve got an NWCF t-shirt with your name on it.

Northwest CrossFit Kids Logo Contest! The NWCF team really wants to help the entire family learn to be fit for life.  That is why we are working so hard to enhance our Family CrossFit classes.  Now is the time to get the kiddos involved in the process.  We want your 7-13 year old to submit a logo for the program that we will then use for t-shirts and other gear that they will be able to wear loudly and proudly!  Here are the contest rules:

  • ·  Ages 7-13 only.
  • ·  They need not be a NWCF member to participate (but they should beJ).
  • ·  Logo must include the words “NWCF Kids CrossFit”.
  • ·  Submit entries in person or to Coach Brian (brian@nwcrossfit.com) no later than Friday, November 1.
  • ·  Make it fun!!!
  • ·  Winning logo will be selected by the NWCF coaches and the winner will receive a t-shirt with their logo on it.

 Family CrossFit Class with Coach Tyler and Coach Carlos.  Now, your kids can join us for a fun workout 5 days a week!  Coach Carlos at NWCF-Ballard and Coach Tyler at NWCF-Greenlake are excited to share their knowledge and great attitudes with your little ones (ages 7-13) and leading them toward a lifetime of fitness.  The Family CrossFit Classes are scheduled as follows:

      • –  NWCF – Ballard: 3:45-4:30pm, Tuesdays & Thursdays.
      • –  NWCF – Greenlake: 3:45pm-4:30pm, Mondays, Wednesdays & Fridays
      • –  NWCF – Bellevue: Coming Soon!!!

The price is $79/month/child or $15/visit/child.  Parents are encouraged, but not required to participate in classes.  We realize that, now that school is back in session, kids get out of class at varying times.  We can roll with that!  We will have some open gym time from 3:30-3:45pm and then start the class so you and your kids have time to get from the class room to NWCF.  We will continue to work kids in as they arrive.  Have a read of this Journal of American Pediatrics article revising their stance on strength training and conditioning for the youngsters.  Wouldn’t you know it, kids can benefit from smart coaching and training!  Schools continue to cut fitness programs, but NWCF is here to save the day. And, if your little guy or gal wants his or her friends to get in on the action, we welcome all, even if Mom and Dad aren’t NWCF members.  Inquiries can be directed to Coach Brian at brian@nwcrossfit.com.


For your viewing pleasure, here are your video updates for August from each of your NWCF locations:

As always, please like us on our Facebook page and Tweet with us.  And for goodness sakes, please tell your families and friends to pay us a visit!  We always appreciate your supportive reviews on Yelp and we encourage you to contact us at info@nwcrossfit.com to tell us how we are doing.

Finally, as we welcome new faces into the NWCF community, we are so grateful for the support that you all show to these folks.  Those first couple of months can be intimidating for some, but our wonderful established members are soooooo terrific about putting our newest members at ease.  Thank you!  Have a great month of October and we will continue cooking up more exciting things to come!


-Coach Brian and the NWCF Coaching Staff

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This article couldn’t have come at a more opportune time for me.  On a Monday morning when I have more tasks than time, I can get a bit overwhelmed.  I am sure that many of you can relate.  So, when Amy Kabul posted this article at www.robbwolf.com about finding happiness in the moment rather than chasing the “dangling carrot,” it hit close to home.  There is simply too much good stuff going on to be constantly consumed by the “what’s next” and the “gotta do this, need to to that.”

Now, put on a smile and be happy in this moment.  Then be happy in the next moment.  You are too awesome not to be.

-Coach Brian