Due to the postponing of Sunday’s LLS Firefighter Stairclimb, Ed, Andy, and possibly several other firefighters are going to compete in a hill climb in bunker gear behind the gym Sunday morning at 9. Come support and cheer them on! Below are some links where you can still donate to some of our CrossFit NXNW firefighters who are signed up (sorry if I missed anyone), along with some pictures of our fundraiser from the past couple years. Donation Links: Andy Mitchell Ed Seibold Mike Degooyer Ryan Auston Dominic MuscoloRead more

Dungeness & Octopi Strength/Skill Push Jerk 3-3-3-3-3 @ 70-75% of PJ WOD EMOM for 18 Minutes (6 Sets): Minute 1 – Power Cleans x 3 Reps 70-75% Minute 2 – Parallett Pass Throughs x 5 Reps Minute 3 – Row x 15/12 CaloriesRead more

Read about how & why we do box squats HERE Strength/Skill Dungeness 3 Sets, Not for Time: Farmer/Front Rack Carry x 100 Meters (alternate arms every 50 m) High Box Jumps x 3 Reps, Step Down Unsupported Seated Strict Shoulder Press x 3 Reps @30X3 Octopi 3 Sets, Not for Time: Farmer/Front Rack Carry x 100 Meters (alternate arms every 50 m) High Box Jumps x 3 Reps, Step Down Strict HSPU x 5 Reps @30X3 WOD Dungeness Complete 4 Sets: 30 Seconds of DB Deadlift 50/35 each arm Rest 30 Seconds 30 Seconds of DB Front Squat 50/35 each arm Rest 30 Seconds 30 Seconds of Hand Release Push-Ups Rest 30 Seconds Compare to: 4/9/2019 Octopi Complete 4 Sets: 30 Seconds of DB Deadlift 70/50 each arm Rest 30 Seconds 30 Seconds of DB Front Squat 70/50 each arm Rest 30 Seconds 30 Seconds of Deficit Push-Ups 45/25 plates...Read more

The Past couple weeks you may have noticed our Monday strength session has focused on the box squat – the vertical shin cousin of the back squat. We know many of you prefer the back squat, but there are several reasons we do a couple waves of box squats each year. Here are a few: Give the knees a break Ever get cranky knees squatting week after week? By working on box squats we can let the knees rest as we are focusing on loading the posterior chain. Don’t hesitate to ask your coach to let you substitute back squats with box squats if your knees aren’t happy. Quad Dominant? This variety of squat is an amazing fix for those who have a hard time finding their glutes and hamstrings while squatting. Squatting to a box forces us to send our hips back rather than straight down, allowing us to...Read more

Dungeness & Octopi Strength/Skill Box Squat 3-3-3-3-3-3 @22X1 WOD 10 Minute AMRAP: 3 Shoulder-to-Overhead 155/105 6 Toes-to-Bar 12 Air SquatsRead more