Saturday Schedule: Classes @ 8 am & 4:30 pm Parade @ 6:00 pm 8 AM WOD Complete the following for time: Row 5K OR Bike 220/200 Calories OR Run 5K 4:30 PM WOD Teams of two, one person working at a time, complete the following for time: 100 Calorie Row or Bike 50 Burpee Pull-Ups 40 Partner Medicine Ball Sit-Ups 20/14 50 Alternating DB Hang Clean & Push Jerk 50/35 25 Burpee Pull-Ups 40 Partner Medicine Ball Sit-Ups 50 Alternating DB Hang Clean & Push Jerk Only a couple days left to vote for best of South Kitsap! Please vote for “CrossFit NXNW” in both Athletic Center/Gym, and Trainer- Sport/Physical categories. You’ll also find many of our members nominated as well. Thanks for your support! Vote here: http://portorchardindependent.secondstreetapp.com/Best-of-South-Kitsap-2019/gallery/?group=321487&fbclid=IwAR0cPE3_6xH_rfLKhNimUpeRtTuQws__XX-1FyAxdQ3gIpdFdLjJICfKiUcRead more

Saturday Schedule: Classes @ 8 am & 4:30 pm Parade @ 6:00 pm Dungeness & Octopi Strength/Skill OHS 2-2-2-1-1-1 – Build Throughout WOD Row 500 meters for time (max effort) Then, Row the amount of time it took your first effort. Record the distance. Then, Row the distance you completed during your second effort. Record the time it takes. Score example: 1:40, 480m, 1:45 Compare to 4/11/2019Read more

Only a couple days left to vote for best of South Kitsap! Please vote for “CrossFit NXNW” in both Athletic Center/Gym, and Trainer- Sport/Physical categories. You’ll also find many of our members nominated as well. Thanks for your support! Vote here: http://portorchardindependent.secondstreetapp.com/Best-of-South-Kitsap-2019/gallery/?group=321487&fbclid=IwAR0cPE3_6xH_rfLKhNimUpeRtTuQws__XX-1FyAxdQ3gIpdFdLjJICfKiUc Dungeness & Octopi Strength/Skill Complete 5 Sets: Bench Press x 3 @ 85-90% of your 3RM From Three Weeks Ago Supine Barbell Row x 4 Reps @ 20X1 Rest as needed between movements and sets. WOD Dungeness 15 Minute AMRAP: 5 Push Press 115/80 10 KBS 53/35 20 Double-Unders Octopi 15 Minute AMRAP: 5 Strict HSPU 10 KBS 70/53 20 Double-UndersRead more

Dungeness & Octopi Strength/Skill Front Squat 15 Minutes to build to a heavy single or work on technique. WOD 50 Wall Balls 20/14 800 Meter Run 30 Deadlifts 225/155 20 Burpees Over the Bar 15 Minute Time CapRead more

Strength/Skill Dungeness 3 Sets, Not for Time: Contra-lateral Carry (one arm is overhead, the other in the farmer carry position) x 50 Meters Each Side C2B Pull-Ups x 5 Reps Handstand Hold on Wall x 10-30 Seconds Octopi 3 Sets, Not for Time: Contra-lateral Carry (one arm is overhead, the other in the farmer carry position) x 50 Meters Each Side Bar Muscle-Ups x 1-5 Reps Freestanding Handstand Hold x 5 Attempts WOD Dungeness & Octopi Complete 4 Sets for Max Reps: 30 Seconds of Pull-Ups Rest 30 Seconds 30 Seconds of DB Burpee Box Step-Overs 20″ Box 45/25 Each Arm Rest 30 Seconds 30 Seconds of Rowing for Calories Rest 30 SecondsRead more