Strength/Skill Dungeness Complete 3 Sets, Not for Time: Turkish Sit-Up x 3 Reps each side Unsupported Strict Shoulder Press x 5 Reps Alternating Reverse Goblet Lunges x 12 Reps Octopi Complete 3 Sets, Not for Time: Turkish Get-Up x 3 Reps each side Strict HSPU x 5-10 Reps Alternating Pistols x 12 Reps WOD Dungeness & Octopi Complete the following for time: 400 Meter Run 100 Meter D-Ball Carry 100/70 100′ of DB or KB Walking Lunges 50/35 800 Meter RunRead more

Dungeness & Octopi Strength/Skill Back Squat 3-3-3-3-3 Perform all sets @ 85% WOD 10 Minute AMRAP: 10 Single-Arm Dumbbell Push Press, left side 50/35 10 Single-Arm Dumbbell Push Press, right side 50/35 10 Toes to Bar 10 Burpees Over the DumbbellRead more

WOD Teams of wot, one person working at a time, complete an 18 minute AMRAP: 100 Wall Balls 90 Double-Unders 40 BurpeesRead more

Join us September 28th for a 5K hosted by South Kitsap High school Deca which benefits the Cystic Fibrosis Foundation. This will be the WOD for 28th. You can sign-up for the 5K at the following link: https://wa-southkitsap-lite.intouchreceipting.com/cfhero5k Strength/Skill Dungeness Complete 5 Sets: Power Clean x 3 Reps @ 75-80% Octopi Complete 5 Sets: Clean x 3 Reps @ 75-80% WOD Dungeness & Octopi “Helen” Complete 3 rounds for time: 400 Meter run 21 KBS 53/35 12 Pull-ups Compare to: 7/29/2019Read more

With all the changes to the CrossFit Games over the past year the start of the Open has been moved from late February to October. This means we get double the fun for 2019! Below is everything you need to know about October’s CrossFit Open and our Intramural! What is the NXNW Intramural? The CrossFit NXNW Intramural is a way for everyone at NXNW to participate in the fun of the 2019 CrossFit Games Open.  Participants will be divided into 5 teams. These teams will be competing against each other for a prize at the end of the 2019 Open. What is the CrossFit Games Open? The 2019 Reebok CrossFit Games Open is the largest fitness competition on Earth and an exciting showcase of the CrossFit community. Anyone can sign-up to compete in five workouts over five weeks and post their scores online. You can sign-up online at www.games.crossfit.com When &...Read more