Strength/Skill Dungeness Complete 5 Sets: Hang Power Snatch from Below the Knee x 3 Reps Octopi Complete 5 Sets: Hang Snatch from Below the Knee x 3 Reps @ 70% WOD Dungeness & Octopi 5 Minute AMRAP: 10 DB Bench Press, Neutral Grip @11X1 50/35 12/10 Calorie Row Rest 1 Minute 5 Minute AMRAP: 10 OH Plate Sit-Ups 25/15 30 Double-Unders Rest 1 Minute 5 Minute AMRAP: 10 Dips 20 Reverse LungesRead more

Click the Free Intro tab on our site to try the first day free! Contact us for more info!Read more

Dungeness & Octopi Strength/Skill Pause Front Squat 3-3-3-3-3 @ 33X1 – Weight by Feel WOD Dungeness 9 Minute AMRAP: 10 Goblet Squats 70/53 7/5 Strict Pull-Ups 7 Burpees over the DB Octopi 9 Minute AMRAP: 5 DB OHS, Right Arm 50/35 5 DB OHS, Left Arm 7/5 Strict Pull-Ups 7 Burpees over the DB Compare to: 2/18/2019Read more

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