Workout Of The Day

  • Happy Monday!

    Crossfit Couples match when they ride the assault bike..its a thing!

    Strength:

    Every 2 Minutes x 6 Sets

    5 Front Squats

    Sets 1-2 @ 65%

    Sets 3-4 @ 70%

    Sets 5-6 @75%

    Conditioning:

    AMRAP 15

    200m Run

    10 C2B

    5 Power Cleans (225/155)


  • Barbell Friday

    Kaila tackling yesterday's nasty intervals! 

    Strength:

    EMOM x 10

    3 Clean and Jerks

    Conditioning: 

    For Time:

    15-12-9

    Front Squats (185/135)

    Handstand Push-Ups



  • Beer Mile for Backpacks THIS SATURDAY!

    Our Beer Mile for Backpacks is happening THIS SATURDAY! Bring those school supplies and your running shoes because it's going to be a blast!

    ----------

    Join the North Sound Community for "Beer Mile for Backpacks" to collect donations for Everett Public School Foundation.

    The Everett Public School Foundation is holding their 8th Annual "Stuff the Bus for Kids" Drive, raising dollars and collecting school supplies for children who are in need.

    Join us in supporting them by participating in our "Beer Mile Event" Saturday August 12th! We'll be running heats from 11-1PM at CrossFit North Sound, but feel free to stick around and hang out! We will be operating on a first-come-first-serve basis for heat sign-ups.

    The Beer Mile is performed by running a mile as fast as possible, but you must stop every 400m and chug a beer. We are not going by the federation standards, so we have many options for how you can scale or modify the event!

    *Alcohol is not required to participate! We will be providing Sparkling Apple Cider to those who prefer it. Or simply run a mile for support!

    Buy-in with a $15.00 donation or donate 1-2 items listed on the required school supplies list attached.

    Bring your kids, friends, family, or coworkers to join! The more the merrier!

    Help us give back to children and families in our community, and join us for an absolute blast of an afternoon!

    For more information, visit www.everettsd.org/epsf

    --------

    Strength:

    Every 2 Minutes x 5 Sets

    6 Front Squats @ 65% of 1rm

    Conditioning: 

    For Time:

    50 Jumping Lunges

    50 Pull-Ups

    50 Push Press (95/65)

    50 Lateral Jumping Squats

    50 Burpees

  • Cleans on Cleans

    Strength:

    Every 2 Minutes x 5 Sets

    7 Power Cleans

    Conditioning:

    AMRAP 11

    3 Squat Cleans (205/165)

    12 DB Lunges (50/35)

    30 Double-Unders


  • Beer for Backpacks!


    Join the North Sound Community for "Beer Mile for Backpacks" to collect donations for Everett Public School Foundation.

    The Everett Public School Foundation is holding their 8th Annual "Stuff the Bus for Kids" Drive, raising dollars and collecting school supplies for children who are in need.

    Join us in supporting them by participating in our "Beer Mile Event" Saturday August 12th! We'll be running heats from 11-1PM at CrossFit North Sound, but feel free to stick around and hang out! We will be operating on a first-come-first-serve basis for heat sign-ups.

    The Beer Mile is performed by running a mile as fast as possible, but you must stop every 400m and chug a beer. We are not going by the federation standards, so we have many options for how you can scale or modify the event!

    *Alcohol is not required to participate! We will be providing Sparkling Apple Cider to those who prefer it. Or simply run a mile for support!

    Buy-in with a $15.00 donation or donate 1-2 items listed on the required school supplies list attached.

    Bring your kids, friends, family, or coworkers to join! The more the merrier!

    Help us give back to children and families in our community, and join us for an absolute blast of an afternoon!

    For more information, visit www.everettsd.org/epsf

    Strength:

    Every 2 Minutes x 3 Sets

    Max Unbroken Strict Pull-Ups

    Conditioning:

    5 sets of:

    15 Power Snatches (95/65)

    200m Sprint

    -Rest 1-2 Minutes between your sets. This WOD has a 30 Minute Time cap!

  • Going Overhead

    Strength:

    Every 2 Minutes x 5 Sets

    10 Bench Press

    Conditioning:

    21-15-9

    Calories on Bike

    Overhead Squats (95/65)

  • Apparel Will Be Here this Afternoon!

    The new CFNS Apparel will be in by the afternoon! Pick up your pre-orders at the front desk, or snag a few of the extras! All cards on file will be charged by the end of the day. If that doesn't work for you, talk to Coach Anna.

    Strength:

    Every 1:30 x 6 Sets

    5 Power Cleans

    Conditioning:

    AMRAP 15

    12 Burpees

    9 DB Clean and Jerks (50/35)

    6 Toes-to-bar


  • Welcome On-RAMPERS!

    Our New On-Ramp'ers working hard on their fight-gone-bad style wod last night! Day 2 in the books!!

    Strength:

    Every 3 Minutes x 5 Sets

    5 Deadlifts

    Conditioning:

    AMRAP 12

    5-10-15-20-25-ect...

    Thrusters (75/55)

    Box-Jump-Overs (24/20)

  • Schedule Changes on Thursday Night!

    We have some schedule changes starting this week that you don't want to miss! 

    Strength:

    Every 3 Minutes x 5 Sets

    Bench Press

    5-4-3-2-1

    Conditioning:

    AMRAP 5

    5 Power Cleans (155/105)

    10 Kettlebell Swings (53/35)

  • YAY for the Weekend!

    Heading into the weekend like :) 

    Strength:

    Every 1:30 x 6 Sets

    2 Snatch

    Conditioning: 

    3 RFT

    3 Rope Climbs

    15 Burpees

    20 DB Snatches (50/35)

  • JT Time

    Meet Alisha! She just joined with us and is picking things up like a pro! Make sure to introduce yourself if you see her around.

    Conditioning:

    "JT"

    21-15-9

    Handstand Push-Ups

    Ring Dips

    Push-Ups

    Core:

    AMRAP 7

    10 Sit-Ups

    20 Russian Twists

  • ON-RAMP in July!

    Just a few more weeks before our ON-RAMP starts! Get a friend to sign up and both you and your friend will receive 20% of a month's membership dues!

    Strength:

    Every 2 Minutes x 6 Sets

    Back Squat

    5-5-3-2-2

    Conditioning:

    Alternating EMOM 4 x 3 for Max Reps of:

    1. Wallball Shots (20/14)

    2. Box Jump Overs (24/20)

    3. Calories on Assault Bike

    4. Rest


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