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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 Thursday: 12/18/2014

    helen

    Helen’s Birthday WOD

    Warm-up

    • 400m
    • Dowel
    • Dynamic 

    Skill

    20 minutes

    Overhead Squat 3-3-3-3, partner does 10 weighted good mornings during sets. 

    WOD

    30 second intervals.
    30 sets,  work for 30 rest for 30
    • Jumping air squats
    • Planks
    • Pull ups
    • V-ups
    • Move in circuits 
  • WOD For Wednesday: 12/17/2014

    1 Squat Clean Thruster (135 pounds/95 pounds)
    2 Handstand Push-Ups
    3 Over-the-Box Jumps (24”/20”)
    4 Lateral Bar-Hopping Burpees
    5 Waaall Baaalls! (40 pounds/30 pounds)
    6 Push Presses (135 pounds/95 pounds)
    7 Front Squats (135 pounds/95 pounds)
    8 Kettlebell Swings (53 pounds/35 pounds)
    9 Toes-to-Bar
    10 Weighted Lunges (40 pounds/30 pounds)
    11 Clapping Push-Ups
    12 Squat Snatches (135 pounds/95 pounds)

  • WOD For Tuesday: 12/16/2014

    Warm Up

    1 Mile Run

    Skill

    Hang squat clean
     

    WOD

    EMOTM: 10 MInutes

    15 wall balls 

  • WOD For Monday: 12/15/2014

    WOD

    6 rounds for time

    • 200m farmers carry
    • 100m run
    • 30 kbs 35/53
    • 20 box jumps 20/30
    • 10 strict press 75/105
  • WOD For Sunday: 12/14/2014

     brent-40

    Brent’s Birthday WOD!!!

    40 Burpee Buy-in

    AMRAP: 40 Minutes!

    • 40 Double unders
    • 10 Wall Balls
    • 5 Deadlifts 185/135
    • 10 Knees to Elbows
    • 5 Dumbbell Thrusters 40/30 or 95/75 with bar
    • 10 Kettlebell Swings 53/35
    • 1 Muscle-up (3 Pull-ups & 3 Ring-dips)

Recent News

  • Dec 15th

    Crossfit North Seattle Holiday Hours

    Wednesday December 24th Xmas eve 9 am 12 pm other classes with be canceled Thursday Christmas Day Closed Friday December 26th  12 pm only Saturday December 27th 9 am 10 am 11 am no oly class Sunday December 28th 9 am 10am

    MORE INFO
  • 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: […]

    MORE INFO
  • 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 […]

    MORE INFO
  • 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 […]

    MORE INFO
  • 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 […]

    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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