INSTAGRAM ( #cfnseattle )

Loading...

Daily Wods view all

  • Wednesday!

    April 1st, 2015 – Performance

     
     

    Workout of the Day
    A.
    Every 2 minutes, for 10 minutes (5 sets):
    Back Squat
    *Set 1 – 6 reps @ 65%
    *Set 2 – 4 reps @ 75%
    *Set 3 – 2 reps @ 85%
    *Set 4 – 2 reps @ 90%
    *Set 5 – 1 rep @ 95%

    followed by…

    Every 3 minutes, for 6 minutes (2 sets):
    Back Squat x 1 rep @ 101+%

    B.
    Every 4 minutes, for 20 minutes (5 sets):
    25 Wall Ball Shots (20/14 lbs)
    50 Double-Unders

    Note times for each set, and add them for total working time (e.g., 1:28 + 1:32 + 1:30 + 1:34 + 1:36 = 7:10)

  • Tank Top Tuesday!

    March 31, 2015 – Performance

     
     

    Workout of the Day
    A.
    Five sets for max reps of:
    30 Seconds of Muscle-Ups/ ring dips and pull-ups
    Rest 30 seconds
    30 Seconds of Push-Ups
    (if this is a strong movement for you, loop a band around your back and pin it down with your hands to create a band-resisted push-up)
    Rest 30 seconds
    30 Seconds of Toes to Bar/ V-ups
    Rest 30 seconds

    B.
    For time:
    100 Double Unders
    50 Kettlebell Swings (32/24 kg)
    Run 800 Meters

  • Monday

    March 30, 2015 – Performance

     
     

    Workout of the Day
    A.
    Five sets of:
    Overhead Squat x 3 reps
    Rest as needed

    Build over the course of the five sets to today’s heavy triple.

    B.
    Complete as many rounds and reps as possible in 9 minutes of:
    3 Hang Power Snatches (135/95 lbs)
    6 Overhead Squats (135/95 lbs)
    9 Burpees Over the Barbell
    12 Pull-Ups

  • Sunday the 29th

    March 21, 2015 – Performance and Fitness

     
     

    Workout of the Day
    In teams of three, with only one partner working at a time, complete 3 rounds each of:
    Run 500 Meters
    8 Front Squats (185/125 lbs – from the ground)

    Partners not doing the round do front planks and Butterfly sit-ups

    followed immediately by…

    In teams of three, with only one partner working at a time, complete 3 rounds each of:
    Run 500 Meters
    8 Squat cleans (135/95 lbs)

    Partners not doing the round do box jumps (20/24) and Wall balls (14/20)

  • Friday the 27th

    March 27, 2015 – Performance

     
     

    Workout of the Day
    A.
    Every 2 minutes, for 12 minutes:
    Minutes 1-2 & 7-8: Rope Climb x 2 ascents
    (if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups…or better yet, L-Pull-Ups Hanging from Towels)
    Minutes 3-4 & 9-10: L-Sit Hold x 45 seconds accumulated time
    Minutes 5-6 & 11-12: Handstand Walk x 10 meters
    (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

    B.
    Complete as many rounds and reps as possible in 15 minutes of:
    Run 600 Meters
    15 Strict Pull-Ups (ladies – perform 10 strict)
    15 Kettlebell Swings (32/24 kg)

Recent News

  • Saturday CO-ED Softball Rooster sign up!!!

    https://www.underdogseattle.com/team/84495/manage

    MORE INFO
  • 6:30 Class is cancelled on 3/25/15. We will be cancelling Class so you can Come out Wednesday the 25th at 6:45 to say goodbye to Coach Katie! We will be meeting up at ZoeYogurt 6900 E Green Lake Way N. Seattle 98115

    MORE INFO
  • Jan 14th

    Finding Crossfit Love Again: coveredinchalk.com

    We are very proud of ourselves this week because our gym has made a real positive impact on someone halfway across the globe. We had the absolute pleasure of meeting a couple visiting from Sweden as they continued their fitness journey with Crossfit North Seattle. Overall, I thought this gym was fabulous. Super friendly, with […]

    MORE INFO
  • Jan 11th

    Crossfit North Seattle Schedule Change

    Attention all members, our schedule is changing. We want to let everyone know that there are some schedule changes beginning Monday January 12th, tomorrow. Most notably of these changes will be the inclusion of our new Crossfit North Seattle BaseCamp. BaseCamp will take over the 5:30 pm classes on Monday and Wednesday nights and 10am on […]

    MORE INFO
  • Jan 11th

    Membership Pricing Change Beginning in February

    Membership Increase for NEW members only Beginning on February 1st the Crossfit North Seattle pricing will be changed. All current members prices will NOT change. Don’t worry your membership prices are locked in and we appreciate your business!   Beginning February 1st 2015 Pricing will change to… Unlimited Non-Peak $120 6:00am, 9:00am and 12:00pm Monday thru Friday […]

    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

Sending your message. Please wait...

Thanks for sending your message! We'll get back to you shortly.

There was a problem sending your message. Please try again.

Please complete all the fields in the form before sending.