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Daily Wods view all

  • Saturday and Sunday 10:30AM

    07/04/1776
     
    76m amramp 
    2 400m runs (one each)
    76- deadlifts 125-225
    76- squat cleans 95/135
    76- push press
    7 13′ rope climbs (800m farmers carry)
    76- pull ups or 36 muscle ups (bar or rings)
    76 wall balls 14/20
    76 lunges 
    76 back squats 95/135
  • Friday 7/3

    Workout of the Day
    A.
    Every 2 minutes, for 20 minutes (10 sets):
    Split Jerk x 1 rep

    Suggested loading per set (by %): 70, 75, 80, 80, 85, 85, 90, 90, 95, 95

    Goal is to establish perfect footwork and mechanics.

    B.
    Complete as many rounds and reps as possible in 12 minutes of:
    6 Ground to Overhead (135/95 lbs)
    12 Alternating Overhead Reverse Lunges (135/95 lbs)
    12 Ring Dips

  • Thursday

    Workout of the Day
    A.
    Every 8 minutes, for 40 minutes (5 sets) of:
    Run 800 Meters
    21 Kettlebell Swings (24/16 kg)
    12 Pull-Ups

    Note times for each set, and add them for total working time.

    B.
    Hawaiian Squats x 8-10 reps per side
    Hollow Body Hold/Rocks x 45-60 seconds

     

    Coach Jon will be coaching 430 530 630pm so come on in!

  • Wednesday 7/1/2015

    Weekend Hours: 

    Thursday 4/1/2015 6am (class) 9am (no CLASS) 12pm (Class) No Classes 430,530,630,730.

    Friday 6am, 9am, (NO CLASS) Noon (MIKE) 430 (John) 530 (John) 630 (Sonja) 

    Saturday 1030am One Class 90Minutes

    Sunday 1030 One Class 90Minutes

    Monday No Classes.

    Workout of the Day
    A.
    Every 90 seconds, for 30 minutes (5 sets of each station):
    Station 1 – Front-Foot Elevated Split Squat with DBs x 6 reps each leg 
    Station 2 – Strict Handstand Push-Ups or L-Seated DB Press x 10-12 reps 
    Station 3 – Supine Ring Row x 10-12 reps 
    Station 4 – Reverse Snow Angels x 15-20 reps (slow and controlled)

    B.
    Three sets of:
    Nose-to-Wall Handstand Hold x 45-60 seconds
    Rest 30 seconds
    Couch Stretch x 90 seconds each leg
    Rest 30 se

  • Tuesday 6/30/2015

    Workout of the Day
    A.
    Four sets of:
    Good Mornings x 6 reps @ 3011
    Rest 30 seconds
    Supine Hamstring Curls with Medicine Ball x 20 reps @ 11X0
    Rest 30 seconds
    Banded Hip Bridges x 25 reps
    Rest 30 seconds

    B.
    Every 5 minutes, for 15 minutes (3 sets):
    15 Pull-Ups
    30 Push-Ups
    45 Air Squats

    Complete each set as quickly as possible and note times for each.

Recent News

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.

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