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free-on-ramp

Get a free on ramp!

On Ramps are a series of 3 free classes to evaluate your fitness level, teach basics.

Free On Ramp!

Daily Wods view all

  • WOD For Wednesday: 11/26/2014

    Wednesday Hours: 6 a.m, 10 a.m, 12 p.m, and 4:30 p.m.

    Paleo Challenge Measurements and prizes 5:30pm to 8pm

    TURKEY WOD 

    Strength: Snatch
    5-3-1

    WOD

    27min AMRAP
    • 10 Bar facing Burpee’s
    • 7 Sumo Deadlift High pulls 75/105
    • 5 Overhead Squats 75/105
    • 5 Push Press 75/105
  • WOD For Tuesday: 11/25/2014

    Warm-up

    400m sand bag run

    • Dowel
    • Quad stretch
    • Hip mobility
    • Spread eagle stretch

    WOD

    Tabata
    • Push-ups
    • Sit-ups
    • Strict press
    • Leg lifts

    Finisher

    Coach’s Choice.
  • WOD For Monday: 11/24/2014

    Strength

    Front Squat 5 Sets of 3 90%

    WOD

    4 Rounds for time

    • 25 KBS 35/53
    • 15 Wall Balls 14/20
    • 400m Run
  • WOD For Saturday: 11/22/2014

    Birthday WOD

    37 minute AMRAP

    • 30 sec plank hold
    • 7 kick throughs
    • 14 hang cleans 67/115
    • 7 push press
    • 5 box jumps
    • 4 goblet squats. 35/53

    Happy Birthday Pattie Beaven!!

  • WOD For Friday: 11/21/2014

    Warm Up

    Coach’s Choice.

    Chipper

    • 50 Double Unders
    • 40 Renegade rows 25/40
    • 30 Toes 2 Bar
    • 20 Wall balls 20/14
    • 10 HSPU or DB strict press 25/40
    • 20 Wall Balls 20/14
    • 30 Toes 2 Bar
    • 40 Renegade Rows
    • 50 Double Unders
     

    Finisher

    Emotm: 10 minutes
    • 30 Second Weighted Planks 25/45

Recent News

  • Nov 21st

    Crossfit North Seattle Thanksgiving Week Hours

    Thanksgiving Hours Monday November 24th: Normal Schedule Tuesday November 25th: Normal Schedule Wednesday November 26th: 6 a.m, 10 a.m, 12 p.m, and 4:30 p.m. Paleo Challenge Measurements and prizes 5:30pm to 8pm Thursday November 27th: THANKSGIVING!!! – Closed.  Go EAT! Friday November 28th: 12 p.m, 4:30 p.m. Saturday November 29th: 10 a.m, 11 a.m. Sunday 30th: […]

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  • Nov 15th

    Crossfit North Seattle Hours Changing

    Attention members our hours will be changing for the PM classes. Starting Monday October 17th our schedule will be as follows. We hope to make it easier for everyone to reach the classes on time and create an opportunity for all our members to experience every coach. For more details see our full schedule. Also don’t […]

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  • Nov 9th

    Self Defense Sunday with Bob Park

    Join coach Bob Park of LESKAS Seattle for a weapons based self defense class. We will go over the basics of Filipino Martial arts, which entail the effective use of a stick, knife and improvised weapons. We will also go over the basics of boxing and kicking. The end goal is to develop a usable […]

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  • Nov 2nd

    Bend and Snatch Ladies Night

    Attention all ladies! Starting Wednesday November 5th the women of Crossfit North Seattle are taking over the 6pm class! Join Coach Katie Campbell for an hour workout dedicated just for women. It will be one hour of anything and everything Crossfit designed by women, for women. We will have Team WODS, Mobility Work, Skill Work, Olympic Lifting, Standard WODS and […]

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  • Oct 21st

    T-Shirts Have Arrived!!

    We now have T-shirts in stock! These awesome dark navy t-shirts sport the new Crossfit North Seattle logo, are a blend of Cotton and Polyester, and come in several sizes. Get them while they last in your size! Just $20.00 donation per shirt. We plan for all revenue for these shirts to go right back […]

    MORE INFO

Recipes view all

  • paleo-blueberry-lemon-bars

    Theresa’s Paleo Blueberry Lemon Bars

    This recipe is brought to us by Theresa, one of the hardest working kindergarten teachers at Crossfit North Seattle. Thank you Theresa! Ingredients 1 1/2 cups almond meal 1/2 tsp sea salt 2 heaping TBSP coconut oil, melted 2 TBSP honey 2 tsp vanilla 1/2 cup of lemon juice 3 organic eggs 1/4 cup raw honey (or […]

  • ButternutSquash

    Elaine’s Curried Butternut Squash Soup

    This recipe makes about 3 1/2 cups of thick soup. Its also makes a delicious gravy for chicken, turkey or baked vegetables. You will need a blender to puree the ingredients after cooking.

COPYRIGHT ©CFNS 2014. ALL RIGHTS RESERVED.
WEBSITE BY CHRIS BEAVEN , PHOTOS BY BOB PARK

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