We’ve added evening prenatal classes! During the four week course you’ll experience functional mobility, natural movement, breath work, and discussion on discovering your own birth desires and designing a postpartum plan. RSVP before the course is full! Strength/Skill Dungeness Complete 5 Sets: Hang Power Snatch, Above Knee 3 Reps @65-70% Octopi Complete 5 Sets: Hang Snatch, Above Knee 3 Reps @65-70% WOD Dungeness 14 Minute AMRAP: 200 Meter Farmer Carry 53/35 Then, with the remaining time.. 3 Front Squats 155/105 6 Pull-Ups 9 Burpees Over the Bar Octopi 14 Minute AMRAP: 200 Meter Farmer Carry 70/53 Then, with the remaining time.. 3 OHS 135/95 6 Pull-Ups 9 Burpees Over the BarRead more

Dungeness & Octopi Strength/Skill Complete 5 Sets, not for time: Single-Arm DB Row x 6 Reps Each Arm DB Bench Press, Neutral Grip x 7 Reps Broad Jump x 3 Reps Push Press x 5 Reps @65-70% (Try to increase by 5-10 lbs. from last week) WOD Complete the Following for Time: 50 Wall Balls 20/14 800 Meter RunRead more

Join us this Saturday at the Holiday Market from 1:00-6:00 in the Port Orchard Public Market! We will have a booth at the event. Come check-out the other vendors and enjoy some food and drinks! Strength/Skill Dungeness Complete 5 Sets: 1 Hang Power Clean Above Knee + 2 Power Cleans + 3 Front Squats @ 70% of Clean Octopi Complete 5 Sets: 1 Hang Clean Above Knee + 2 Cleans + 2 Front Squats @ 70% of Clean WOD Complete 4 Rounds for Time: 20 Butterfly Sit-Ups 15 KBS D = 53/35 O = 70/53 10 Burpee Box-Jumps 24/20 15 Minute Time CapRead more

Dungeness & Octopi Strength/Skill Complete 5 Sets, not for time: Deadlift x 6 Reps @70-75% (try to go heavier than last week) Dips x 10 Reps or Weighted Dips x 4 Reps Banded Leg Curls x 20 Reps Strict Pull-Ups x 6 Reps or Weighted Strict Pull-Ups x 6 Reps WOD Complete the following for max reps: 3 Minutes of Row or Bike for Calories 3 Minutes of DB Burpee Box Step-Overs 45/25 each handRead more

We’re excited to announce our first Prenatal Class Series with BirthFit Coach Alexis Sterbentz! During the four week course you’ll experience functional mobility, natural movement, breath work, and discussion on discovering your own birth desires and designing a postpartum plan. RSVP before the course is full! https://crossfitnxnw.com/prenatal-postpartum-classes/ Dungeness & Octopi Strength/Skill Back Squat Complete 8 Sets of: 3 Reps @ 75% WOD 12 Minute AMRAP: 5 Push Press 135/95 15 Air Squats 25 Double-UndersRead more