Workout Of The Day

  • Happy Friday!

    Strength:

    Every 2 Minutes x 7 Sets

    3 Squat Cleans

    Conditioning:

    15-12-9

    Front Squats (185/135)

    Wall Walks

  • Ski, Row, and Bike

    Conditioning:

    AMRAP 7

    12/10 Calorie Ski

    16 DB Snatch (53/35)

    AMRAP 7

    12/10 Calorie Row

    16 Alternating Hanging Hip Touches

    AMRAP 7

    12/10 Calorie Bike

    16 Jumping Lunges

  • Sumo Style

    Strength:

    Every 2 Minutes x 6 Sets

    6 Sumo Deadlifts

    Conditioning:

    2 RFT

    30 DB Deadlifts (53/35)

    30 DB Power Cleans

    30 Burpee-Box Jumps (24/20)



  • Shoulder Pressin' and Pushin'

    Strength:

    Every 2 minutes x 6 Sets

    5 Shoulder Press

    Conditioning:

    For Time:

    21-15-9

    Push Press (115/85)

    Knees-to-elbow

  • December is Here!

    Strength:

    In 15 Minutes, establish a 3rm Back Squat

    Conditioning:

    15 min AMRAP

    20 Goblet Squats (53/35)

    15 Strict Sit-Ups

    10 Pull-Ups


  • It's Ski Season!

    Strength:

    In 10 Minutes build to 80-85% of your best...

    Clean and Jerk

    *practice GOOD MOVEMENT--that's the goal today!

    Conditioning:

    For Time:

    20 Calorie Ski

    30 Clean and Jerks (135/95)

    40 Box Jump-Overs (24/20)

    50 Toes-to-bar

    *16 Minute Time Cap


  • CF Lift Off Happening this FRIDAY & SATURDAY!

    “Snatch. Clean and jerk. Work out”

    We are hosting the third annual Crossfit Lift Off at North Sound! We will test the two max-effort lifts, the Snatch and Clean and Jerk, and will do a test of GPP with a crossfit style WOD.

    The CrossFit Liftoff, powered by Rogue, will begin with the release of the workout at 5 p.m. PT on Thursday, Nov. 30th. 

    This year we’ll do the WOD on Friday all day long, and then will be running heats Saturday Dec. 4th starting at 10 AM to perform both lifts. 

    We encourage anyone and EVERYONE to do this! It’s all for fun!! Jump into a heat and show what you got!

    Check out our facebook page and click on the event page to find more info!

    Strength:

    In 15 minutes, establish a 5rm on the 

    Back Squat

    Conditioning:

    AMRAP 12

    3-6-9-12-15-ect...

    Overhead Squats (95/65)

    Chest-to-Bar Pull-Ups

    Burpees

  • Hang Every Thang

    Strength:

    In 15 Minutes, establish a 1rm Hang Snatch

    Conditioning:

    AMRAP 10

    10 Hang Power Snatches (75/55)

    10 Overhead Squats

    3 Bar Muscle-Ups

  • Chipper Thursday

    Conditioning:

    For Time 

    50 Calorie Row

    50 Box Jumps(24/20)

    50 Deadlift(185/135)

    50 Calorie Bike

    50 Ring Dips

    50 Calorie Bike

    50 Deadlift

    50 Box Jumps

    50 Calorie Row

  • AMRAP 6 + AMRAP 6

    Strength:

    In 15 Minutes, build to a 1rm Hang Clean

    Conditioning:

    AMRAP 6

    8 Wt'd Pistol Squats (53/35)

    8 Burpees

    AMRAP 6

    8 Kettlebell Swings (53/35)

    8 Toes-to-bar

  • 10 Rounds of...

    Strength:

    EMOM x 10

    1. 10-15 DB Floor Press

    2. :30-:45 second Ring Plank Hold

    Conditioning:

    10 Rounds for Time:

    10 Push Press (95/65)

    10 Pull-Ups

    30 Double-Unders

    *25 Minute Time Cap

  • Dumbbell Friday

    Strength:

    EMOM x 12

    1 Power Clean and Jerk

    Conditioning:

    AMRAP 14

    20 Burpees

    30 Chest-to-Bar Pull-Ups

    40 DB Deadlifts (50/35)

    50 Box Jump Overs (24/20)

    60 Double-Unders

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