Category Archives: Blog

4th of July Weekend

american flagIn celebration of our Independence,

CFBT will be CLOSED for the 4th of July weekend. 

Get out and enjoy the sunshine and give those

muscles a little rest and relaxation!

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Injury Screening


physical therapy

Back by popular demand, complimentary 20min injury screenings by

Active Physical Therapy.

Thursday, June 12th. 3:30-5:10pm at CFBT

Space is limited.

Please see Kendra at the front desk to schedule your 20min session or for more information or email us at


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Member Spotlight: Sam Kneeland

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Name: Sam Kneeland

DOB: 12/17/82

Occupation: Online Marketing at Nordstrom

CrossFitting Since: Oct. 2012, credit to Michael and Amy Affronti.

First Memorable CrossFit Experience: During On Ramp (now Basics) with Coach Brandon at the old gym, we had to do a 400m farmers carry. I blithely grabbed two 35 pound kettle bells and set off down 2nd Ave. After about 10 steps, I realized I had made a terrible mistake when my child hands couldn’t maintain a grip and my arms felt like they were ripping out of my shoulder sockets.  I approached Buckley’s (sports bar) in this struggling state only to be cheered on by drunken football fans.  Brandon eventually rescued me from my own foolishness and I’ve stuck to dumbbells ever since.  Thus started my illustrious CrossFit career.

Favorite WOD: Diane. I also like EMOM WODs.

Favorite Lift: Deadlift

Least Favorite WOD: Karen – wall balls are the devil.

Favorite CrossFit Moment: Surprising myself when I did my first kipping pull up.  Generally, my favorite CF moments involve witnessing classmates surprising themselves with their own PRs…like Jenny whooping with joy and jumping joyously around the gym after stringing a number of pull ups together and Mel progressing from whipping herself with double under attempts to absolutely killing 14.1 practically the next day.

Why You Do CrossFit: My 6am crew, amazing and hilarious coaches, and the facility itself.  CFBT is like the Whole Foods of CrossFit boxes…you feel fancy just being there.  Our community is incredibly supportive, funny, freakishly smart and professionally accomplished.  I’m lucky to have you as friends!

Favorite Cheat Meal: Pasta. So much pasta.

CrossFit Secret: I’ve never actually done Karen…but I can imagine it would be my least favorite WOD.

What Do You Do On Rest Days: Sleep past 5:30 AM.

What Can’t You Live Without: Parmesan cheese, happy hour, sunshine in Seattle that makes the weather the rest of the year bearable.

 Favorite Vacation Spot: Black Butte Ranch, near Bend, Oregon.

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Memorial Day Schedule Changes

m day

10:00am and 11:00am Classes only on Monday, May 26th

Please register online as normal

(All Basics Members are welcome to attend either CrossFit Class on this day)

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Wednesday, May 14th

BootCamp is cancelled on

Wednesday, May 14th at 6:30pm. 

All Basics Members are welcome to attend any regular scheduled CrossFit Class on this day!


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Park Workout

Saturday, May 10th Classes

9:30 and 10:30 CrossFit Classes

will be held at the Sculpture Park.

Enter at Western and Broad.

 (CrossFit Basic athletes are welcome to attend either class)

There will be NO Bootcamp @ 8:30am

and NO Olympic Lifting  @ 11:30am


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Member Spotlight: Nate Holtz


Name: Nate Holtz…although my mom and Nadia both call me Nathan, so that works too.

 DOB: 12/02/81

 Occupation: Network Engineer

 CrossFitting Since: April 1st, 2013.

First Memorable CrossFit Experience: My very first CrossFit class outside of bootcamp was a partner workout with a very understanding JP Emery. The WOD consisted of AMRAP cleans, a run and a rope climb.

Fun fact: I had never climbed a rope before. The workout was hard enough, but there were a few crucial bits of information that I was ignorant on. Unaware of the damage a rope burn could cause, I left my legs completely unprotected and open to the mercy of the rope. Thanks to JP’s effort and encouragement, we made it through 15 rounds despite me slowing us down. I am now the proud owner of a nasty rope burn scar and a quote from JP I will never forget. I apologized for being so slow mid workout and JP, positive as ever said “It’s no problem at all. I get to rest the entire time you’re going! Go slower if you need to.”

Favorite WOD: Helen! Hands down Helen. Elizabeth is a close second and I absolutely despise running, but I love me some KBS and pull-ups!

Favorite Lift: Cleans for days. Knowing what I am capable of front squatting and looking at the intimidating bar sitting on the ground loaded up for a heavy clean is both intimidating and exhilarating.

Least Favorite WOD: Annie annie bobannie banana fanna fo fanny fee fi fo …f*ck I hate double unders.

Favorite CrossFit Moment: My favorite moment would probably be when I got my first muscle up. I had been practicing jumping muscle ups and doing daily dips and push-ups for a good while when we had a “skill day”. I thought “what the hell, I’ll give it a shot.” Much to my surprise, my body just did it’s thing and before I really could process what was happening, I was at the top. Brian Johnson commented “I wish you could see your face right now!” I truly was shocked at how quickly it came. Coach Joe Pacquing followed up with some killer technique knowledge on my strict muscle up and now I share it with everyone who will listen to my yappin. When a technique that has been hampering you clicks like that, it’s the best feeling. Definitely addicted to that feel.

Why You Do CrossFit: Without question, the coaches and community at CFBT. I view CrossFit as a sort of team sport. There is the comradery from the people you workout with, just enough competition to be healthy and the accountability if you don’t show up. I see the people at CFBT more than my friends and family, so it has to be a pretty special place to keep me coming back. I can’t emphasize how wonderful it is that CFBT is a pretty Bro-free establishment. Ego is checked at the door and the main competition you have should be your previous best effort. The genuine support and kind attitude from the coaches makes CFBT the best fit for me personally. When I first started, I thought “ya’ll really can’t be this nice”, but it was the truth. The coaches want you to succeed, period. If that means some tough love on perfecting a movement to scaling a WOD so that you can succeed, they have it covered. I could barely do a pull-up when I started and now I can’t get enough muscle ups and other complex movements. I can honestly say that CrossFit has changed my life and CFBT is the reason I Crossfit.

Favorite Cheat Meal: I don’t exactly follow a meal plan. I eat when I’m hungry and when I’m hungry, I eat what sounds good. Everything in moderation, right?…except for protein. I shoot for 3600 calories and 185ish grams of protein a day. If something tasty fits in, then it gets a one way ticket to my tum.

 CrossFit Secret: Understand that you will have peaks and valleys on your journey. Accepting and recognizing when your body needs you to slow your roll a bit is key to avoiding injury. Never taking yourself too seriously will grant you a lot of good vibes in CrossFit and in life.

What Do You Do On Rest Days: Bourbon, beer and best pals.

What Can’t You Live Without: Fashion, cooking and Nick Wooster. These are a few of my favorite things.

Favorite Vacation Spot: I am so bad about taking actual vacations and I’m a city folk. If I were to take a vacation this year, it would be to visit friends in New York, so let’s go with that.

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Injury Screening

physical therapy

Back by popular demand, complimentary 20min injury screenings by

Active Physical Therapy.

Thursday, May 8th. 3:30-5:30pm at CFBT

Space is limited.

Please see Kendra at the front desk to schedule your 20min session or for more information or email us at

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Open Gym

We are excited to announce that we now have Open Gym!

Open gym can be used for the following:

  • Work on Weaknesses

  • Event-Focused Training

  • Make up a Missed WOD

  • Perform CFBT Programming at own pace

  • Follow alternative programming

Open Gym is not:

  • A “Cool Kids Club”

  • A coached class

  • A right to be totally irresponsible in your training/workouts

How do I qualify for Open Gym?

1.) You must have trained at CFBT or another CrossFit Affiliate for a minimum of six months.

2.) You must have a CFBT Unlimited Membership (Silver or Gold)

3.) You must correctly answer a series of CrossFit Related questions to determine the safety and efficacy of your workouts.

Open Gym Rules:

  • Athlete must register for Open Gym via Mind Body Online.

  • Athlete must share his/her own programming/workouts with coach on duty.

  • Athlete must understand that equipment, space and priority is given to the Class taking place.

  • Athlete must spray and wipe down equipment and return to it’s proper place after use.

Open Gym  Hours:

Monday: 6am-9am, 12pm-1pm

Tuesday: 6am-9am, 12pm-1pm, 7:30pm-8:30pm

Wednesday: 6am-8am,12p-1p

Thursday: 6am-8am, 12pm-1pm, 7:30pm-8:30pm

Friday: 8am-9am, 12pm-1pm

Saturday: 930am-12:30pm

*Please reach out to us with any questions you may have at info@crossfitbelltown

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Coach Lincoln

Huge Congrats to our Olympic Lifting Coach Lincoln, for competing in the 2014 National Masters Weightlifting Championships this weekend. We are very lucky to have him on staff here at CFBT and couldn’t be more proud of him!

Lincoln  competed in the  77kg/55-59 age group category. He went 3-for-6 on his lifts and won Gold as well as qualified for World Masters by his 5th lift. Worlds will be in in Copenhagen, Denmark this year.

On Sunday he coached two lifters. One lifter, Robby Ho, who was one of the first weightlifters he had ever coached from over a decade ago back when he lived in San Diego. The other lifter, Julio Laboy, he had just met that day, after a mutual friend threw out a request to help him out when his regular coach couldn’t make the trip.  Julio earned bronze while Robby took silver, both in hard fought contests, Julio went 4-for-6 with a 75kg snatch/95kg clean & jerk while Robby hit 113kg and 130kg respectively. Robby cleaned 141 kilos (310 lbs. ) at a bodyweight of 82kg (182lbs.) but couldn’t quite get the jerk.

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Congratulation Lincoln

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