Code 4 NW FUNdraiser

By October 5, 2017NEWS

Thank you to all who participated and donated to KCF’s 9th annual FF/PD CrossFit Challenge FUNdraising event!! This year we raised $325o for Code 4 NW. For those who have not seen our previous posts, Code 4 NW is a local non-profit organization that specializes in crisis management for police officers, firefighters, and other first responders who struggle with PTSD, depression, substance abuse, and suicide prevention. It has only been recently that acknowledgment of the mental health of our first responders became relevant. Code 4 NW is a leader in our region that has it’s soul mission to crisis management. Learn more about Code 4 NW here:


2 Person Team Event

Starts out with one barbell, each member must complete the following (switching off after every exercise).

2 rounds, first round 15 reps, 2nd round 10 reps (65/95#)


Hang Cleans (power or squat)

Hang Snatches (power or squat)

Front Squats

Push Press

At the completion of the two round a 1000m row (no minimum per person)

Partner not using the barbell must be in the Forward Plank Position Partner with the barbell can’t work until other partner is in the plank, if the plank partner drops or relaxes the plank hold then the partner with the barbell stops their movement. 5 Burpee penalty for the bar touching the ground, both partners. Co-ed teams can use two bars but only one bar can be on the ground at a time or it’s a 5 burpee penalty. 18 minute time cap

The top times were:

9:36 Team Loft with Kirkland Firefighter Megan Keyes, and Seattle Firefighter Annie Olsen

10:43 Team Ingersoll/Winter with Northshore Firefighter Jeremiah Ingersoll, and Athlete extraordinaire  Walt Winter