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

Sign-up for this year’s CrossFit NXNW Jingle Bell Run team HERE! Strength/Skill Dungeness Complete 5 Sets: High Hang Power Snatch 3 Reps @55-60% Octopi Complete 5 Sets: High Hang Snatch 3 Reps @55-60% WOD Complete the Following for Time: 1 Mile Run 30 Single-Arm Alternating DB Snatch D = 50/35 O = 70/50 30 Pull-Ups 17 Minute Time CapRead more

Dungeness & Octopi Strength/Skill Complete 5 Sets, not for time: Barbell Row x 6 Reps DB Bench Press, Neutral Grip x 7 Reps High Box Jump x 3 Reps (Step down and reset after each rep) Push Press x 5 Reps @65-70% WOD 9 Minute AMRAP: 5 Toes-to-Bar 7 Burpees 14 Air SquatsRead 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/ Strength/Skill Dungeness Complete 5 Sets: Hang Power Clean Above Knee + Power Clean + 4 Front Squats @ 65% of Clean Octopi Complete 5 Sets: Hang Clean Above Knee + Clean + 3 Front Squats @ 65% of Clean WOD Dungeness & Octopi 15 Minute AMRAP: 20 Double-Unders 15 Straight Leg Sit-Ups 10 Hang Power Cleans 135/95Read more