Category Archives: Blog

Member Spotlight: Fred Boyle

Name: Fred Boyle

DOB: September 14, 1975

Occupation: Senior UX Developer at Salesforce

CrossFitting Since: I undertook this crazy (for me at the time) CrossFit adventure in October 2012. I went through CFBT’s OnRamp program and I didn’t die or hate it. Never being a gym person it surprised me but the variety, the eventual physical changes, and the great people kept me coming back. Plus it’s fun.

First Memorable CrossFit Experience: Doing a complete Karen — all 150 wall balls! During OnRamp I had done half a Karen with a 10 or 12 pound ball and it was excruciating at the time. Within 6 months I was able to do 150 wall balls, with a heavier ball, in less time than it took me to do 75. I felt very good about that.

Favorite WOD: Any WOD where I can set a steady pace and keep moving. Also short sprints and handstand walks are fun for me. I’m quick in short bursts and enjoy being upside down.

Favorite Lift: Whichever one I last set a PR doing. They’re all fun in their own way — except overhead squats. Those are just torture for me.

Least Favorite WOD: Most WODs that include running. I’m not a fan and would prefer to row. The more I do the running WODs the more I improve though so I’m learning to dislike them a little less.

Favorite CrossFit Moment: I have several, but a fun one from recent memory was when I nearly reached a personal goal of deadlifting twice my bodyweight, 315 pounds. I was belted up, energized and ready, had been working up slowly in weight during the session, then I began to lift, very very slowly. Rising purposefully, fighting against gravity, until I became stuck. Try as I might I couldn’t fully stand and was so close! I couldn’t hold on any longer so I loosened my grip and I flew back as if electrocuted by a taser while the bar dropped and went the opposite direction. All present got a good laugh, including myself after viewing the video that was captured.

Why You Do CrossFit: To improve myself, be active, stay healthy, and have fun in the process. It’s great to see myself evolve, realize what I can now do that I once couldn’t. There’s always something to learn, improve on, and new goals to set – the journey is never over. Being around friendly and encouraging people also helps me to improve and keep coming back for more. The great folks that make up CFBT make me feel incredibly welcomed. Whether I finish a WOD minutes after everyone else or not, I walk away feeling that each completed WOD is an accomplishment. My fellow athletes at CFBT make sure that this feeling is there at the end of each workout.

Favorite Cheat Meal: I’d say chocolate but it’s not a cheat meal if I have some two or more times a week, in moderation. A good juicy burger is so satisfying, accompanied by sweet potato/yam fries. So delicious! Also a good Thai meal of rice and curries or phad thai makes my tummy happy.

CrossFit Secret: Listen to your body — it’s a bit noisy and argumentative at times, but learning when you can push a little more will make that sense of accomplishment feel even greater. Work with your coaches to learn which approach to a movement is best for you – wider stance, narrower grip, different visual aid, etc.

What Do You Do On Rest Days: Depends on what is on the schedule and happening in my life. Best are lazy days in bed, getting things done around the house, and fun with my family. At other times we set off on an adventure to try something new. These days though we mostly spend time settling in to our new house, unpacking, and slowly making it our own special castle.

What Can’t You Live Without: My family; they’re a big part of my life. They support and encourage me to keep doing CrossFit so I can stay strong and healthy for a long long time. Also chocolate, I enjoy it too much.

Favorite Vacation Spot: Anywhere I haven’t been yet. A vacation is meant to discover new things, escape your daily life, see the world from a new perspective. Traveling and discovering with my little family makes for awesome vacations. If you don’t need a vacation to recover from the vacation you just took, did you do it correctly?

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The Open is the largest CrossFit community event of the year, hosted the world over; a five week, five-workout competition that last year alone had more than 272,000 athletes entered, ranging from ages 14 to 86 years old.

The Open ties together athletes from within the same gym to those in their broader city, country and the world. For five weeks, you — and hundreds of thousands of other people who signed up — take on workouts that may push you to learn a new skill, improve the skills you already have, or go into a much deeper place than you’ve ever been before… in both your mental headspace, as well as in the relationships our community has forged thus far.

So how’s it work?!?
The week’s workout is released each Thursday at 5pm PST, starting Feb 25th. Each time a workout is released, athletes will be given two versions: Rx’d and Scaled. Each workout will then be followed by an online write-up, movement standards and an explanation video. Athletes will have until the following Monday at 5pm PST to perform the workout and submit your score online (there are no exceptions whatsoever to this deadline, per the event rules).

The Open is also the first stage of a three-stage season that culminates in the CrossFit Games in Carson, California, this July. However for most people, the Open is not about trying to earn a title or qualify for the next stage of the CrossFit Games season. It’s about joining the global CrossFit community in a celebration of fitness for a few weeks each year; to connect to others in our gym as well as those a world apart… and yes to revel in the the experience of us all suffering through the same workout at the same time, together. The Open offers a window, however brief, into the skills you’e developed over the past year, and sheds light on what still needs improving.

Should you wish to participate as an individual and become part of our team, you must first register by clicking here no later than February 25th, 5pm PST. Once registered, please be sure to have chosen CrossFit Belltown as your HOME GYM by requesting to join our TEAM.

We will be hosting each workout on the days and times listed below. We will have a heat-sheet located at the gym front desk every Thursday evening immediately following the 5pm online release of each workout so that you can register for a time to have your workout judged by one of our trainers.

Each week, our heat sheet will be kept at our gym front desk for Meghan to manage directly. Each athlete must register for a heat-time either in person or by emailing Any athlete expecting to have their workout judged without having priorly registered for a heat-time will be asked to do their workout last… or not at all (all participating athletes must have their workouts  judged and validated to be considered a legitimate part of this competition). Additionally, should you need to make alternative arrangements to have your workout validated outside the days/times listed below, said request will only be considered on a case-by-case basis (please keep in mind this event will demand a great deal of our trainers and staff in safely and seemlessly seeing it through to the end). That said, if for instance your travel schedule poses a conflict with any of the days/times listed below, you may wish to reach out to another Affiliate (i.e., CrossFit Gym) wherever it is you’ll be traveling to, and ask that they be the gym to validate your workout for submission.

Friday Night Lights!
Week/WOD#1 ~ Friday Feb 26th, 430p-730p
Week/WOD#2 ~ Friday Mar 4th, 430p-730p
Week/WOD#3 ~ Friday Mar 11th, 430p-730p
Week/WOD#4 ~ Friday Mar 18th, 430p-730p
Week/WOD#5 ~ Friday Mar 25th, 430p-730p

NOTE: Registering for class on any of the days listed above will not be considered having registered for a heat time. You MUST contact our front desk directly to secure an actual heat time for each of the TBD workouts listed above.



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Member Spotlight: Kelsey Johnson

Name: Kelsey Johnson

DOB: April 19, 1991

Occupation: Registered Nurse on a cardiac unit at Swedish Medical Center

CrossFitting Since: I’ve been CrossFitting since 2009. I initially started it to help rehab my knee after ACL surgery, and have been hooked ever since!

First Memorable CrossFit Experience: Doing Fran RX for the first time — it took me just over 12 minutes to complete. It’s still as painful now as it was back then!

Favorite WOD: Helen; I enjoy pretty much any workout with running involved. Yeah, yeah, you can call me crazy.

Favorite Lift: Clean and Jerk

Least Favorite WOD: Diane; or any workout with HSPU’s — one of the downsides of having long, dangly arms!

Favorite CrossFit Movement: Doing the OPEN each year. It’s been so fun to watch the open season evolve over the years and to watch people achieve what they formerly presumed impossible.

Why You Do CrossFit: I do CrossFit to be able to do my job and things I enjoy outside the gym to the best of my ability. CrossFit makes me a better overall person — teaching me to set goals, push past my limits and is the best stress reliever out there. In addition, I CrossFit to be a part of an incredible community that is so much bigger than myself. I enjoy surrounding myself with positive, like-minded individuals who push me way past my comfort zone. I’ve been a member of several CrossFit boxes and I continue to be amazed by the camaraderie and support I encounter.

Favorite Cheat Meal: CHOCOLATE is my biggest weakness. You could say I have a bit of a sweet tooth.

CrossFit Secret: Always make sure you are having fun and there for the right reasons. Also, learn to listen to your body and don’t be afraid to take some time off if you feel burnt out — more often than not your body will appreciate it and you’ll come back feeling more refreshed and motivated.

What Do You Do On Rest Days: If I can’t make it to the gym it usually means I am working a 12hr shift at the hospital. But, in my free time I love anything outdoors — I am always looking up new hikes to do in the PNW. I travel often. And am a huge foodie and love trying the new restaurants. Oh and shamefully watch the Bachelor on Monday nights!

What You Can’t Live Without: My Lululemon pants, which you will find me in 95% of the time. And Lavender essential oil — my favorite remedy for any ailment, to put in my baths or make a room smell refreshing!

Favorite Vacation Spot: Cape Town, SA. But essentially anywhere with the ocean nearby is all I need.


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Holiday Schedule



CrossFit Belltown will have limited class-times on the following days:

(Annual Holiday Party)
Morning and afternoon classes only. 430p-730p classes cancelled
(Christmas Eve)
Gym Closed – NO classes
(Christmas Day)
Gym Closed – NO classes
Gym Closed – NO classes
(New Years Eve)
1030am class only. All other classes cancelled
(New Years Day)
Gym Closed – NO classes
1030am class only. All other classes cancelled
930am class only (PARK WOD)
All other classes cancelled
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Thanksgiving Hours

CrossFit Belltown will have limited hours between Wednesday and Friday of this week.
Our Thannksgiving schedule is as follows:
Wednesday November 25th
6:00am7:00am & 12:00pm classes only. All other classes are cancelled.
Thursday November 26th ~ Thanksgiving
Gym Closed
Friday November 27th
12:00pm class only. All other classes are cancelled.
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Name: ‘Ben’

DOB: January 9, 1978

Occupation: Security Director, City of Seattle

CrossFitting Since: February 8, 2011

First Memorable CrossFit Experience: My first day, back in 2011, when Crossfit had not fully reached the mainstream. I joined based on the recommendation of a friend, not really knowing what I was getting into. Prior, I had been a member at every globo gym imaginable and was used to that format. When I arrived at CFBT (the old location) I took stock of my surroundings. The welcome desk looked like it was fashioned after a WWII nazi-killin’ bunker, and the decorations included Eric’s hand-skin motif that really made the place feel homey in a “Silence of the Lambs” kind of way. Nearby sat an antiquated wheelbarrow stacked with hundreds of pounds of dumbbells used for workouts. Other than some barbells and bumper plates, that was about it. After surveying the equipment, I was suspicious that this wasn’t going to be the predictable 20-minute elliptical ride followed by 155 minutes of curls and bench press that I was used to at the local Fitness Emporium. Turns out I was right. The scaled 5-minute, green-band-assisted version of “Cindy” that we did nearly killed my ass. I loved it. I may have even bragged to a few friends about this hard-core workout I crushed at Crossfit. I think I also met Nadia for the first time that day. I was trying to stretch a hamstring and had my foot propped up against the wall. I happened to look over and saw Nadia standing across the gym. Her gaze met mine and suddenly she gave me a look that made my soul turn black. I quickly turned away in fear, and that is when I noticed the sign. The one that explicitly stated to keep your feet off the wall. I learned a valuable lesson that day. One that I will now share with new members: CFBT takes a lot of pride in their gym. Do not f**k with the aesthetic. Seriously. Nadia will cut you. To that end, many agree that CFBT is the most beautiful gym they’ve ever seen, and it has been a pleasure watching Nadia and Eric’s vision be realized over the last several years. But I must say, even if the classes were held by the dumpster out back, I would still show up. The programming is incredibly smart, and the coaching is informative and motivating.

Favorite WOD: I have a bizarre, sadistic affinity for “Grindy”.

Favorite Lift: Tie: Back Squat / Deadlift, I believe they will have the best functional-movement ROI over the course of a lifetime.

Least Favorite WOD: If given the option to do 150 wall balls for time, I.E. “Karen,” or give birth to a porcupine that is on fire, I will take the latter, less painful option.

Favorite CrossFit Movement: I’m a reasonably competent pull-upper. So, that.

Why You Do CrossFit: I like the “fitness on demand” aspect of this training… Wanna run a 5K? No problemo. Grandma needs help moving a couch? Got it. Zombies attacking? I’ll be the one pulling myself up onto the shed while everyone below gets eaten.

Favorite Cheat Meal: I’m like a culinary polygamist; I love it all. It’s difficult to imagine cheating on food with other food, so let’s just say red wine & Honduran cigars and move forward…

CrossFit Secret: My favorite workout secret is actually from Coach Joe. A few months ago we had a WOD comprised of several movements that included large sets of burpees. Joe, always helpful, explained that we should consider the burpees “a rest period” before moving on to the other exercises… “a rest period,” he says. It’s an interesting concept. But in my experience I usually get about 6½ burpees in and start planning reasonable sounding injuries I can fake to get out of the workout… Hmmm, I wonder if I can “accidentally” impale myself on that barbell over there… things like that. So, next time you see Joe cycling through 35 burpees a minute just know that he is “resting”. See how that makes you feel about your fitness.

What Do You Do On Rest Days: Typically I am too sore to do non-Crossfit-related activities in my free-time. Thanks, Crossfit.

What Can’t You Live Without: I spend 90% of my day complaining about oblivious people in my way or walking too slow because they are mesmerized by their cell phones. The other 10% of my day is spent hyperventilating because I’m terrified I accidentally left my phone at home or back in the office.

Favorite Vacation Spot: My family owns a beachfront on the Chesapeake Bay in a sleepy Virginia town that is a pretty idyllic getaway. It’s like something out of a Nicholas Sparks book. From what I’ve been told, by other people (not me), who read Nicholas Sparks books.

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CrossFit Belltown Will Be Closed This Saturday In Observance Of CrossFit Endurance Seminar

memo (memorandum) - isolated text in vintage letterpress wood type

Normally we would host a 9:30am Saturday Track or Park workout in lieu of the gym being closed, however we will be unable to do so this Saturday, as some of our very own coaching staff will be attending the above-mentioned seminar, leaving no one to coordinate a group class outside the gym.

Albeit even though our Saturday classes are being cancelled, everyone can now return on Monday to a coaching staff that has been made better and wiser in new and exciting ways.

That said, we encourage you to do the same -Get out of the gym this weekend and challenge your Fitness in new and challenging ways! And if you happen to snap a few candid photos of your efforts, we’d love to see them on Instagram, #CrossFitBelltown #GetOutsideTheGym

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CrossFit Endurance at CFBT


Spend two full days at CrossFit Belltown, Saturday and Sunday October 24th-25th, learning and applying the principles of CrossFit Endurance, as instructed by CrossFit’s very own Subject Matter Experts. This course will provide an introduction to CrossFit Endurance and other factors that impact performance. Attendees will learn about CrossFit Endurance training, programming, nutrition, recovery, and injury prevention and care. By and large, the endurance community is prone to overtraining, and lends credence to the claim that recovery is why we get better, not more training.

The fee for this Course is $595. Payment can be made via credit card or check.

Material Covered:
Running Mechanics
Injury Prevention
Self Myofacial Release
Endurance Athlete Sport Specific Training
CrossFit Endurance Programming

Register here or by scrolling down to the bottom of our MainPage and clicking under ‘October Seminars’.

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best of

The 2015 ‘Best of’ Western Washington contest is once again upon us. Our gym has once again been nominated as a contender for best CrossFit Gym, but we need your votes to make it count. Just to nominated is an honor for us, as it is to be up against so many other worthy contenders. But we sure would like to see how far we can take this with a little help from our fellow athletes, family and friends.

Polls won’t close until October 23rd and the winner won’t be announced until November 20th, however we’re asking for votes now in support of our nomination.

Every vote really does count. We do hope you’ll vote.


Please click here to vote.

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Lift Up Luke

lift up luke

Josh Everett is a close and personal friend of mine. He’s also worked for a great many years on the CrossFit HQ Seminar Staff. Josh is an absolute pillar in our community and an extraordinary loving father. 

In 2013, the CrossFit community rallied together in spectacular fashion to support Josh and the Autism community in his worldwide workout called LiftUpLuke ~ in honor of Josh’s beautiful son, Luke. 

This “competition for a cause” specifically sought to support early diagnosis and treatment of Autism, raise funds for the Autism Tree Project Foundation in San Diego, and most importantly, turn a global spotlight on the measured and severe impact of Autism on families and individuals around the world.

This year, Josh is upping the ante and doubling down his efforts to take the impact of the event to another level. 


On September 19th (THIS Saturday) the event is being rebooted under the more inclusive name ‘Lift Up Autism’. Josh once again has invited us to participate in this charity workout, aptly named “LUKE”. 

Prior to registering on MindBody for the workout this Saturday, please first go to and register yourself as an athlete under our gym (CrossFit Belltown). Should you wish to make a donation, and we humbly ask that you do so, CrossFit Belltown will match your donation up to $20 (per donation). 

See you this Saturday at 930am and 1030am!

As Many Rounds As Possible in 5 minutes of:
4 Power Cleans: (155,105)
24 Double Unders
10 Pull-ups

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