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Spent the afternoon with the #crossfitfamily cheering for David and Hunter at the Washington State Championship. Videos to follow.

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Hey All, we’re coming up to the end of our 10 week cycle and will begin testing/assessment to see where we’re at soon! As we mentioned earlier we’ve been emphasizing the Military Press, Deadlifts, Pull Ups, and rowing over the last 10 weeks. We’ll be testing the following movements on the following days: Friday July 1st – Military Press 3 rep max Sunday July 3rd – Pull Ups max reps Wednesday July 6th – Deadlift 3 rep max Friday July 8th – 2000m Row Come in well rested and see how that hard work has paid off!

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Smashing good time at the Crawfish Boil. A huge thank you to Mark Doyle for sharing his passion for crawfish with us. It was an incredible treat. Hoover ball wasn’t too shabby either!

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It’s happening! Crawfish and Hooverball! The perfect combo. When do you get to eat crawfish and play hooverball on the same day?? On Saturday June 11 from 12 – 3pm Mark Doyle (our Louisiana native) has agreed to host and cook for us this fine protein along with some corn on the cob, potatoes and mushrooms. The cost of the event is $20.00 WHY is this so bloody expensive? Because the crawfish are flown in ALIVE from Louisiana on the day of the event and are delivered to Level 4 by 11am that morning. According to Mark you cannot cook dead crawfish – just alive ones. Children under 8 are free! SIGN-UP here: https://level-4-crossfit-seattle.frontdeskhq.com/events/1567492 We need everyone to sign up by June 7th so we can order the right amount of crawfish. The Mini Hooverball Tournament will be happening while the cooking goes on. The 10” medicine balls weighing 4lbs each should be arriving today. Feel free to read up on the rules of hoover ball: http://www.hooverassociation.org/newsevents/hooverball/hooverball_rules.php Starting next week, Level 4 Instructors will have you warm up at the start of class by playing some mini hooverball so that you can get familiar with the game. The net will be lower and the court will be smaller than in regular hooverball. For the tournament, we will have teams of 2 individuals (1 female, 1 male) To sign up your team, email nancy@crossfitseattle.com or let her know if you don’t have a partner and we will find you one.

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This Friday, 5/13 will be Scott’s last day at Level 4. After 12 years with Dave and Nancy, he’s pursing a new career path with the Seattle Department of Transportation. I’m extremely happy for him, but incredibly sad to see him go. Scott has been my coach since I started crossfit about 7 years ago and I’ve learned so much from him. He taught me how to climb a rope, get a kipping pull up, PR my clean and FINALLY get a chin up. That last one took FOREVER. He has always been there to push me and help me through injuries. I will miss having him at the gym. Join us for an epic last workout with Scott at 6pm, followed by a potluck at 7pm. There will be sushi and appetizers to enjoy. Please bring drinks to share.

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Join us this Friday, 1/8 for our monthly community event! There will be a team competition at 6pm followed by dinner at Giddy Up Burgers on Leary around 7:30pm. Hope to see you there.

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Jaron putting up a 400 lb. front squat. What’s your max? #crossfitseattle #stongseattle

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Our Holiday Potluck Party is this Friday December 11th and starts at 7:15. We will provide the meat; bring a side dish if you can. Everyone is welcome! Happy Holidays!

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The Lights are up! We’re ready for the 12 Days of CrossFit this Friday, December 11th in all Classes. Come join in the fun!

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High winds are expected tomorrow morning through the afternoon. Expect power outages and downed trees. Please be careful out there!

Ask the Doc: The Shoulder Rules

Ask the Doc: The Shoulder Rules

PT Kyle Sela offers simple rules to help you care for your shoulder joint and optimize movement. Say yes to improved performance and no to unnecessary pain.
From tabatatimes.com

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Bring a Friend! Introduce a friend to Level 4 CrossFit Seattle this Saturday at the 8AM, 9AM, and 10AM classes. No CrossFit experience necessary.

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Eggplant Cilantro Dip By Jenny Hurst Eggplant is an unfortunately, often forgotten vegetable despite it’s deep purple beauty. Beyond it’s attractiveness, eggplant has the uncanny ability to soak up all the flavors introduced to it, making this nightshade ideal for curry sauces or balsamic and olive oil marinades. Eggplant’s other benefits are that it is a great source for fiber, Vitamins K,B1 and B6, potassium and folate. It is also rich in phenolic acid, an antioxidant said to fight cancer and to lower LDL (bad cholesterol). Eggplant was first discovered to grow wild in India and was later cultivated in China. There are many varieties of eggplant, some being tiny and green, others large with purple and white stripes. The most popular in the United States are the Black Magic, Black Beauty and Black Bell, which are all pear shaped and an almost black, purple shade. One of my favorite ways to prepare eggplant is in the form of a dip. As outdoor picnic time is here (well, mostly here), dips are a convenient and tasty addition along with a pile of cut up raw vegetables for vessels. This also makes a healthy, portable lunch to bring to work with a side of sliced turkey and trail mix. Following is my recipe for Eggplant Cilantro Dip, which you should make and serve it to your friends at that barbecue you’re attending this weekend. Eggplant Cilantro Dip Makes 2 cups 1 large eggplant, halved lengthwise 1 ½ Tablespoons olive oil ¾ + ¼ teaspoon sea salt 1 teaspoon cumin dash cayenne pepper 2 Tablespoons cashew butter 2 teaspoons coconut aminos 1 Tablespoon lemon juice ½ cup loosely packed cilantro (If you are not a cilantro fan, substitute Italian Parsley) Preheat oven to 375 degrees. Place eggplant halves on greased cookie sheet or Pyrex pan. Divide olive oil and ¾ teaspoon sea salt between halves, making sure they are evenly coated. Bake flesh side down, for 40-50 minutes, or until skin pierces easily and flesh is soft. Cool. Scoop flesh into food processor, discarding or eating skin. Add additional ¼ teaspoon salt, cumin, cayenne, cashew butter, coconut aminos and lemon juice. Puree mixture until mostly smooth. Taste for salt and cayenne, if more is preferred. Add cilantro and blend until desired consistency. Serve! Read more about Jenny here: http://crossfitseattle.com/jenny-hurst-chef-extraordinaire/

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Guess what Leigh Ann Wolfe is up to?? She is climbing Denali this spring (May-June) with 3 other women unguided! “The Denali Girls” will be sharing their experiences as they prepare for the climb on the following site: http://thedenaligirls.com Here are some of Leigh Ann’s thoughts as she and her friends get ready for this trip: When we started planning our expedition we realized that there is a huge gap in women-specific resources on expedition climbing. We tend to be the minority in the climbing community anyway, but especially in big mountain climbing. Everything from woman-time issues to women’s clothes and boots, there simply isn’t a whole lot out there. In an effort to do our part to fill this gap, we decided to write a blog about our planning process and experience. We hope our blog will become a resource for other woman climbers, as well as a way for family and friends to be a part of the process.

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Level4 is currently ranked 40th in King5’s list of the best Crossfit Gyms in Western Washington. We would love it if you took the time to vote for us! We think we are at least top 10 material 😉

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Congratulations to Momoko, Matt, Paul, Wilson, Mark, Andrew, Holly, Michael, Andrew, Bill, Donnie, Molly, Paul and Colin who all passed their Level 1 Skill Test last night!

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General Information

NameCrossFit Seattle
OwnerDavid Werner
Websitecrossfitseattle.com
Phone(206) 992-7360
Emailinfo@crossfitseattle.com
Address4201 9th Ave NW
Seattle, WA 98107

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Saturday October 1st, 2016 A. Front squat, build to a tough double + For time w/a partner*: 200 wall balls 150 row calories 100 bike calories 50 burpee box jumps, 24/20 *Split all reps as desired. Must go in order.

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Here's what's been going on at the gym this week! -We had a killer workout at Dobbins Air Force Base! -Tactical Strength Challenge – Tomorrow! Can’t wait to see PRs and Feats of Strength all morning! Weigh-ins at 9. Lifting starts at 10. 9:30 class is cancelled. - Level 1/2 test October 3rd & level 3 test is October 8th (Last level 3 test of 2016!!!) - Its that time of the year again... Gobble jog! Early bird registration ends tomorrow. We'd love to see you all there!

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Bring A Friend is on Saturday at 10 am!

CrossFit S3 posted on Facebook

S3 conditioning friday: 100 thrusters (45/35)(35/25) 100 burpees 100 box jumps (24/20)(20/16)

CrossFit Indulto shared a link on Facebook

A. EMOM X 8 Power clean + squat clean + jerk (any style) @ 70-75% B. For time: 100 double unders Then 9-15-21 Squat cleans 95/65 Chest to bar pull-ups http://crossfitindulto.com/2016/09/30/93016

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Mobility Friday 5pm "Nancy" 5RFT 400m Run 15 OHS (95/65) Photo: JHatch

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CrossFit Rosslyn shared a link on Facebook

WOD Back Squat 2-2-2-2-2-2 "Diane" 21-15-9 reps for time Deadlift (Rx:225#/155#, L2:185#/135#, L3: 135#/95#) Handstand Push-Ups (L2: w/pad, L3: 42-30-18 Pike Presses) http://crossfitrosslyn.com/friday-93016/

CrossFit Woodbridge posted an article
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Happy Friday Eve! https://instagram.com/p/BK9dcl0B2EN/

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CrossFit Tyson's Corner shared an image on Facebook

Join us Oct 4th at 8:15 pm to do Week 2 of the Team Series. The first week was a blast and would love more company if you are interested. Here is the link to sign up: https://goo.gl/forms/b4cgfFmvWojANhTr1 #CrossFitTysonsCorner #CrossFit #TeamSeries CFTCBunsAndGuns

No Excuses CrossFit posted an article
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CrossFit Fairfax posted on Facebook

Friday, 09/30/2016 Part I: 10 min alternating EMOM- -On the EVENS: 30 seconds of handstand holds OR 30ft-50ft handstand walk -On the ODDS: 20-40 double unders, OR 5 triple unders Part II: 5 rounds for time- -200m run -15 wall ball shots (20/14) -15 KB Swings (53/35) *20 minute time cap*

CrossFit Tyson's Corner posted on Facebook

Happy Thursday everyone. We'd like to remind our unlimited members of our "being a friend" promotion. If you have a monthly unlimited membership and you get a friend that's never been to our gym before to also sign up for an unlimited membership, you get your next month for FREE! This can't be combined with any other deal. Please email us if you have any questions. We hope you're having a good week!

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New CrossFit Oldtown tanks and tees from @frvrfrce are in!!! #foreverfierce #crossfitswag #cfotfamily

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Want a more personalized plan? Some of our private clients have very detailed goals while others want a great workout with their needs in mind that will keep them healthy and fit as the journey through life. Let's talk if you are ready to focus on your fitness. We have a few times left at private home garages and at our larger facility. #makefithappen #bemorehuman #roanokeva

CrossFit Rosslyn shared an image on Facebook

#throwbackthursday Photos from our #benchmarkwods earlier this week. Both "Jackie" and "Elizabeth!" #crossfitrosslyn #teamcfr #tbt

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Happy birthday, Holly! Come back to us soon!!!

CrossFit Pittsburgh shared an image on Facebook

Going.,.,,

Brickhouse CrossFit shared a link on Facebook

CrossFit Old Town shared an image on Facebook

A fun challenge on the ERG, 15 calories men, 12 cal women. Murphy with :17, Casey and Aubrey with :24, Mark with 8 intervals at :21 or under!!! #flywheelspinning #concept2 #teamredline @joysticksandbarbells

CrossFit Old Town shared an image on Facebook

How about those TEENS?! We've been getting 12-15 every Monday and Wednesday nights, motivating stuff!!! 5 rounds 1:00 max calories row 1:00 max double-unders 1:00 rest #cfotsportsperformance #2016gainz #lifegoals

CrossFit Iron City shared a link on Facebook

We all want to make gains in the gym ... right? You're consistent, you show up and work hard, you eat well but what about your sleep? Sleep may be one of the most valuable recovery agents out there. Check out these tips for better sleep.

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Shirt says it all "burpees? Yeah, no I thought you said slurpees" Not sure if no one showed up because their legs are still sore from Monday or people just didn't want to do burpees... #crossfit #crossfitprime #burpees #slurpees #samesame #thesesuck #atleastitsnotthrusters #waittilldoublepushupburpees #gamechanger

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Thursday 9/29/31 Class divides into 2 teams: 3 Rounds: Team 1: Max Cal Bike Team 2: 20 Tire Flips + 100 sled pull + 200m Run Score= total calories biked

CrossFit Old Town shared a link on Facebook

CrossFit Old Town - CrossFit View Public Whiteboard Front Squat (7 Sets 75% x3) Metcon (AMRAP - Reps) Deadlift Rep Out 10mins Warm Up to 85% AMRAP @85% https://crossfitoldtown.com/thursday-78/

CrossFit King of Prussia posted an article
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We're one day closer to Friday and that means it must be Ladies Night!

CrossFit Pittsburgh posted an article
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Double Grace Thursday. Prepare yourselves!

CrossFit Main Line posted an article
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5:30 Snatching

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9/29/2016 WOD: 3 rounds for time of: Row, 500 m 21 Burpees Run, 400 m Then: Tabata AbMat Sit-up The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

CrossFit Love posted an article
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Schedule Updates & NEW Programs! Check it out: *more on the blog http://crossfitlove.com/love-schedule-updates/

CrossFit Love posted an article