Strength/Skill Dungeness Complete 5 Sets 2 Power Snatch From Below the Knee + 2 OHS Build Throughout Octopi Complete 5 Sets 2 Snatch From Below the Knee + 2 OHS Build Throughout WOD Complete the Following for Time: Row 1,000 Meters 20 DB Burpee Step-Overs 50/35 20″ Box 30 Pull-Ups 40 Wall-Balls 20/14 15 Minute...Read More
We’ll have classes at 10&11 am Sunday to make up for Saturday’s snow day! WOD Teams of two, complete 5 rounds for time: 50 Calorie Row or Bike50 BurpeesRead More
WOD “Lynne” Five rounds for max reps of: Bench press (RX=body weight men, 3/4 body weight women) Pull-ups Rest as needed between movements Score = total BP, Total PU Read More
Dungeness & Octopi Strength/Skill Back Squat 10-10-10 Build throughout WOD Complete 3 Rounds for time: 5 Single Arm DB OH Lunge, right arm 50/35 5 Single Arm DB OH Lunge, left arm 10 Burpees over the dumbbell 10 C2B Pull-upsRead More
The 2018 Open is here! Thanks to Andy and Ed for completing 18.1 for our live announcement in their bunker gear! Be sure to donate to their fundraising pages: Ed’s donation page Andy’s donation page For 18.1, we will be running classes in an open heat format. Come in, get warmed-up, and join one of...Read More
Programming note: For the next five weeks, Thursdays will be active recovery days due to the CrossFit Open. We will focus on gymnastics skills, light work, and mobility. We don’t know what workout CrossFit HQ will have us complete on Friday, so don’t overdue any movements. If you forgot to sign-up for the intramural and...Read More
Dungeness & Octopi Strength/Skill Front Squat 15 Minutes to build to a heavy single WOD Complete 3 rounds for time: 400 meter run 15 Thrusters 95/65 15 C2B Pull-upsRead More
Be sure to sign-up at the gym for the intramural open! Find more details HERE! Strength/Skill Dungeness & Octopi Complete 5 sets of: Bench Press x 5 reps Ring rows x 8 reps @ 21X2 (2 down, 1 at bottom, explode up, 2 at top) ____________________________________________________ WOD Dungeness Complete the following for time: 5 Deadlifts...Read More
2018 CrossFit Games Open & CrossFit NXNW Intramural What is the NXNW Intramural? The CrossFit NXNW Intramural is a way for everyone at NXNW to participate in the fun of the 2018 CrossFit Games Open. Participants will be divided into 6 teams, when our team captains draft the teams. These teams will be competing against each...Read More
