ALS Ice Bucket Challenge at CrossFit Code Red

Posted by on Aug 26, 2014 in BLOG | Comments Off

crossfit-code-red-als-ice-bucket-challengeIn case you missed out on Friday’s class, all of the CrossFit Code Red coaches and athletes were nominated for the ALS ice bucket challenge. If you don’t know what the challenge is all about please visit this link HERE first!

What made this challenge hit even closer to home was that one of our athletes father is also suffering from ALS, so it was special to us to raise awareness, take the challenge and donate to this cause.

Please continue to support this special cause by taking the challenge and donating!

CrossFit Code Red coaches and athletes, consider this post your 24 hour notice to complete the challenge. You can donate HERE. Make sure you post your videos!


Lurong Paleo Challenge at CrossFit Code Red

Posted by on Aug 19, 2014 in BLOG, NUTRITION | Comments Off

lurong-paleo-challenge-crossfit-code-redAttention CFCR athletes and friends. With the summer almost over now is the perfect time to get back on track before the holidays. From Sept 15th through Nov 9th CrossFit Code Red will be participating in the Lurong Paleo Challenge. Here is how it works.

Sign up online. Cost is only $50

Once the week starts you will need to weight and take your measurements. You should also take a front, back and side photo (does not need to be submitted but will be good for comparison at the end).

For the 8 weeks you are challenged to:

  • Eat lean meats, lots of vegetable, some fruit, some seeds and nuts, limited starches, no sugar, no dairy, and no legumes.
  • No candy, soda, pastas, wheat, rice, oats, rice, artificial ingredients, bagels, tortillas, corn, or cereals.
  • No, beans, peas, lentils, white potatoes, or soy.
  • No milk, cheese, yogurt, ice cream, or butter (see ghee exception).

Read more rules here:

We will have 3 benchmark workouts at the start and the same 3 at the end to compare results.

During the 8 weeks you will be earning points for every meal as well as bonus points.

Each participant will be participating as an individual, however your overall points accumulated each day will also count towards your gym’s score which will hopefully hold you accountable for those 8 weeks :-)

This is going to be a lot of fun and you will really get to see just how important proper nutrition is to performance, recovery and overall health!


Battle at the Ballpark CrossFit Competition

Posted by on Jul 2, 2014 in BLOG | Comments Off

Who is interested in this competition? Workout and a game… sounds like fun!!

Battle at the Ballpark

Battle at the Ballpark at Safeco Field! This is a team throwdown competition with CrossFit style workouts. There will be three (3) WODs per division. After the competition we will open up the ‘Pen for a pre-game party for all competitors, judges and spectators!

Saturday, September 13, 2014
Check in begins at 6:30 a.m.
Competition begins at 8:00 a.m. – SHARP
Competition Concludes at 2:30 p.m.

RX Team – 2 men and 2 women – $340 per team
Modified Team – 2 men and 2 women – $340 per team
Adult and Child Team – 1 adult and 1 child* – $170 per team
Child must be between the ages of 7 and 13

Every competitor will receive a T-shirt, drink voucher and a Main Level ticket for the Mariners game starting at 6:10 p.m.

The fun is about to begin

Posted by on May 25, 2014 in BLOG | Comments Off

murph-wod-and-returning-veteran-project-fund-raiserThis Memorial Day 2014 at 9am, CrossFit Code Red will be honoring and remembering those who have served.

Crossfit Code Red invites you to come join forces to honor the fallen by challenging our community to serve those who have served. As we do every year, we will be hosting the Memorial Day Murph WOD on Monday, May 26th at 9am. This year we will be partnering with Returning Veterans Project, a local nonprofit organization who provides free and confidential mental health and somatic services to Iraq and Afghanistan war vets. Join us in helping to raise funds for Returning Veterans Project by participating in the day’s activities. This event is open to athletes and spectators alike $5/person suggested participant donation.

Event awesomeness will include: WOD, Raffle, Silent Auction, Wall of Wine, Coaches Buy Out…

For additional details to include food options, raffle/silent auctions catalog, and event agenda: MDM/RVP

To learn more about the Returning Veterans Project please visit:

For more information about the Murph Challenge, pledge to participate and receive a commemorative Murph Challenge shirt visit:

CrossFit Code Red Main Entrance

Posted by on May 22, 2014 in BLOG | Comments Off

Attention CFCR athletes:

The main entrance is finally done. From this point forward, please go through the front door as you enter the gym. The back doors will now remain locked. If the bay doors are open you may enter through them, however if they are closed do not knock on the door, please go around to the front. If you see that the class is busy, please go around to the front. Using the front entrance will allow for increased safety and improve traffic flow going in and out.

Also, if you have children, you need to use the front entrance no matter what. This will ensure their safety so they are not in the way when classes are going on or playing with the equipment. Once you enter, please direct your children directly to the kids area. Children should no longer be in the main area or on the equipment for any reason unless a coach says otherwise.

Thank you!

CrossFit Code Red Olympic Lifting Class

Posted by on May 22, 2014 in BLOG | Comments Off

I have had a bunch of athletes ask this week about the Olympic Lifting class we offer on Fridays at 5:45pm. Most of you seem to think its all about heavy lifting. It is in fact the complete opposite.

90% of this class is dedicated to technique and development of the snatch and clean & jerk. We break down the movements into a series of exercises that will help improve your form and technique in those lifts. At the end of class you will have a chance to add weight if you choose to see how those movements are impacting your lifts.

This is a great class and anyone who wants to improve their Olympic lifts should attend on a regular basis.

2014 NW CrossFit Regionals Recap

Posted by on May 20, 2014 in BLOG | Comments Off

2014 NW CrossFit Regionals Recap


This past weekend at the 2014 NW CrossFit Regional competition was probably one of my proudest moments with CrossFit Code Red.

Over the weekend, I received a ton of feedback from athletes, coaches and even strangers

at just how respectful, supportive, fun, encouraging and awesome each and every one of you were. I want to thank you all for your help and support and for representing CFCR and myself in such a way!

I would also like to give a huge shout out to all the athletes who competed this weekend and to our very own Rowena Manabat. At less than two years into CrossFit, this 5’1” 125 lb girl came out fighting! Full of heart and smiles, her performance was not only amazing but inspirational to everyone who watched. We couldn’t be more proud of her and how far she has come.

I know I speak for all our coaches when I say just how lucky we are to have such a great community and family here at CFCR. Each and every day we come to class, we are excited to see your smiles and help you achieve your goals!

Do not miss Memorial Day at CrossFit Code Red

Posted by on May 13, 2014 in BLOG | Comments Off

murph-wod-and-returning-veteran-project-fund-raiserDon’t miss out on this awesome event coming this Memorial Day at CrossFit Code Red! Not only will you be challenged with a workout you won’t forget, you will also have the opportunity to participate in the Returning Veterans Project fund raiser.

New additions to the CrossFit Code Red coaching team

Posted by on May 13, 2014 in BLOG | Comments

CrossFit Code Red would like to officially welcome Coach DaNeshia Barkley and Coach Joseph Butterfield to the CFCR coaching team. We are excited to have them as part of our team and have no doubt that they will do a fantastic job at coaching you to PR’s and helping you with your goals!

You can read more about them HERE

CrossFit Code Red Custom Goruck Light Class

Posted by on May 13, 2014 in BLOG | Comments Off

The CFCR Custom Goruck Light class is officially on! Starting point will be right out of CFCR at 7am on Saturday July 12th. The event should last about 5-6 hours with BBQ and beers to follow!

This is going to be an epic adventure and a true accomplishment for anyone who participates. Not only will you earn yourself a Goruck Light patch but a custom CFCR patch as well.

This is a first come first serve to all CFCR members only. Cost is $100 per person and is non refundable, however you can sell your spot to someone else if you need. After the initial invite we will open any additional spots to family and friends. This is limited to 35 max!

More info HERE

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