The CrossFit NXNW Intramural starts next week! Be sure to sign-up on the white board! Dungeness & Octopi Strength/Skill Deadlift 10-8-6-4-4 Weight by Feel. Try to increase in weight for each set from last week. WOD 15 Minute AMRAP: 5 Hang Power Cleans 135/95 5 Burpees Over the Bar 15 Air SquatsRead more

Only nine days until the first Open workout is announced! Remember to sign-up for the intramural by writing your name on the whiteboard! Strength/Skill Dungeness Complete 3 Sets, Not for Time: Tuck-Ups x 10 Reps Barbell Row x 6 Reps Wall Walk x 3 Reps Octopi Complete 3 Sets, Not for Time: V-Ups x 10 Reps Barbell Row x 6 Reps Handstand Walk x max distance WOD Dungeness & Octopi Complete the following for time: 400 Meter Run 30/25 Push-ups 40 Walking Lunges 200 Meter run 20/15 Push-ups 20 Walking Lunges 100 Meter run 15/10 Push-ups 10 Walking LungesRead more

Dungeness & Octopi Strength/Skill Back Squat 3-3 @ 85% 2-2-2 @ 90% 3-3 @ 75% WOD 9 Minute AMRAP: 8 Push-Press 115/80 8 C2B Pull-UpsRead more

WOD CF 5K Run/Walk at McCormick Woods! No class at the gym. Join us Saturday for a 5K hosted by South Kitsap High school Deca which benefits the Cystic Fibrosis Foundation. This will be the WOD for Saturday as we will all be at at the event. Wear your CrossFit NXNW gear and stop by our booth. You can sign-up for the 5K at the following link: https://wa-southkitsap-lite.intouchreceipting.com/cfhero5kRead more

Join us Saturday for a 5K hosted by South Kitsap High school Deca which benefits the Cystic Fibrosis Foundation. This will be the WOD for Saturday as we will all be at at the event. Wear your CrossFit NXNW gear and stop by our booth. You can sign-up for the 5K at the following link: https://wa-southkitsap-lite.intouchreceipting.com/cfhero5k Strength/Skill Dungeness Power Snatch 5 sets: 3 Reps from Just Below the Knee @ 75-80% Octopi Snatch 5 sets: 3 Reps from Just Below the Knee @ 75-80% WOD 8 Minute AMRAP: 20 Straight Leg Sit-Ups 10 C2B Pull-UpsRead more