Dungeness & Octopi WOD 20 Minute AMRAP: 9 Deadlifts 165/110 3 Shoulder-to-overhead 165/110 15 Double-unders 15/12 Push-upsRead more

Sign-up to be on our team today and get $5 off registration! Sign-up at the link below: CrossFit NXNW Jingle Bell Run team Use discount code: FLASH The run starts right outside the gym. It’s a great cause, and we have a ton of fun every year!Read more

Dungeness & Octopi Strength/Skill Front Squat 15 minutes to build to a heavy single Compare to: 7/11/2018 WOD Dungeness Complete 2 Rounds the following for max reps: 2 Minutes of Rowing for calories Rest 1 minute 2 Minutes of Man makers 40/25 Rest 1 minute 2 Minutes of C2B Pull-ups Rest 1 minute Octopi Complete 2 Rounds the following for max reps: 2 of Rowing for calories Rest 1 minute 2 Minutes of Man makers 50/35 Rest 1 minute 2 Minutes of Bar Muscle-ups Rest 1 minuteRead more

Strength/Skill Dungeness 3 rounds not for time: L-seated DB Press x 5 reps Toes-to-bar x max reps Single arm DB row x 6 reps each arm @ 20X1 Octopi 3 rounds not for time: Strict HSPU x 5-10 reps Toes-to-bar x max reps Single arm DB row x 6 reps each arm @ 20X1 WOD Dungeness & Octopi Complete the following for time: 21-15-9 Hang Power Cleans 95/65 Push-PressRead more

Dungeness & Octopi Strength/Skill Back Squat 5@75% 4@80% 3@85% 2@90% 1@95% 1@95% WOD Complete a 10 Minute AMRAP: 10 KB Reverse Goblet Lunges 70/53 5/3 Strict C2B Pull-ups 7 Burpees Compare to: 6/25/2018Read more