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.



Podcast Episode 3 with Coach Paul, DeSean & Amanda Halley

In this Episode we speak with, recently married, DeSean & Amanda Halley.  DeSean & Amanda Graduated through our Grassroots Bootcamp program and are fully committed to redefining their fitness.  They have an amazing and inspiring testimony.

We believe in relevant, cultural, & inspiring conversations with Athletes, Coaches, Subject Matters Experts, & Fitness Fanatics.

Listen, comment, & share


12 Week Supplemental Strength Program

The following program was designed to help members supplement their daily WODs with additional skill and strength based work. The program includes olympic weightlifting, basic barbell strength, body weight push/pull skill work, along with posterior/anterior core drills and additional sprint based cardio. All additional work has been provided to help members of all skill levels to improve their WOD times over the course of the next year through additional strengthening exercises and skill improvement. The program was meant to be performed after a WOD or during dedicated open gym sessions. For athletes of all levels, the program is a great resource to be used at least 2-3 times per week. For higher level athletes the program is designed to be used the full 5 times per week on top of normal WODs. The goal of the program is to perfect movement patterns in complex strength and power exercises. Focusing on perfect technique is crucial and many times more important that the amount of weight being used. Ideally the athlete will perform all days prescribed in the program for the most balanced results. The program is the building blocks for improving strength and work capacity that will lead into the next program and propel any athlete to a higher level than they currently are. 

If you have any questions please email [email protected] or [email protected]

NWCF Bellevue Gets a Makeover – Part 1

NWCF Bellevue has seen a lot of changes over the years and we’re finally growing into the facility that we’ve always strived to be! With new renovations and some exciting new equipment in our space, NWCF Bellevue is shaping up to be an incredible training facility for all types of fitness! Check out the photos from our recent renovation….with more to come soon!

Before the demolition started. Large wall blocked 1/3 of the space, and our beautiful new assault bikes had limited space to be used outside of the class floor.


Good progress of tearing down the loft, the bathroom and changing rooms. Lots of clean up ahead!


After the final walls come down, there is plenty of dust and tiles to mop up. Cleaning party went on until 8pm on Saturday!


The final product! Ready to go for Monday 6AM classes. Congrats to the crew who finished this in less than 48 hours!

4th of July Holiday Hours


Please refer to the below schedule for NWCF class times throughout the 4th of July Holiday weekend:

Friday, 7/1 AM: 6am, 9am, & Noon ONLY

PM: 4:30pm and 5:30pm ONLY

AM: 6am, 9am, & Noon ONLY

PM: 4:30pm and 5:30pm ONLY

AM: 6am, 9am, & Noon ONLY

PM: 4pm and 5pm ONLY

Saturday, 7/2 8am – Beginners

9am – All Levels

10am – All Levels

8am – Beginners

9am – All Levels

10am – All Levels

8am – Beginners

9am – All Levels

10am – All Levels

Monday, 7/4



Happy 4th of July!

Questions? Contact [email protected]

NWCF December and January Holiday Hours

The holidays are here! Please be sure to refer to our NWCF Holiday Hours below for when we are open for classes. Happy holidays everyone!




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 at:

6am, 9am, 12pm, 5:30pm and 6:30pm classes ONLY (5pm and 6pm classes at Interbay)



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


Thanksgiving Day WODs – Recovery Cafe Benefit Recap


Our Thanksgiving Day Recovery Cafe Benefit WOD was a huge success! We are grateful to all of you who came to workout and support the Recovery Cafe – a refuge of healing and transformation for those in need. Thanks to NWCF members and family, the Recovery Cafe received the largest number of individual donations since we began our partnership with them about five years ago. All told, 70 people made donations through this event!! What a great way to kick off this holiday season!

If you would still like to make a donation to Recovery Cafe – use the link below:

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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:

For further questions, please contact Carlie Bae at [email protected]

For more information about Body Reflects, check out their website at: