Sign-up for the Intramural here Warm-up 3 Sets: :30 Push-up Plank100 Meter Jog:15 Bar Hang Strength/Skill 3 Sets: Rope Climbs OR Rope Pulls From Ground x 3DB Bench x 10Farmer Carry x 100 Meters WOD “Newport Crippler“ Complete the following for time: 30 Back Squats 225/1551 Mile Run Compar to: 6/28/2021Read More

Warm-Up 3 Sets: 5 Calorie Ski10 Ring Rows10 Pineapple Pickers10 Revere Lunges WOD Complete 5 Rounds For Max Calories: 1 Minute SkiRest 1 Minute1 Minute BikeRest 1 Minute1 Minute RowRest 1 Minute Compare to: 12/9/2021Read More

Warm-Up 3 Sets: 5 Cal Bike, Row, Ski10 Pineapple Pickers10 Air Squats5 Bottoms Ups KB Press Strength/Skill Push Press 5-5-5-5-5 @ 70% WOD 14 Minute AMRAP: 10 DB Shoulder to Overhead, Right Arm 50/3510 DB Shoulder to Overhead, Left Arm10 Toes-to-Bar10 Box Jumps or Step-ups 24/20Read More

Warm-Up 3 Sets: 5 Cal Bike, Row, Ski10 Pineapple Pickers10 Air Squats:30 Plank Strength/Skill Clean 3@75%3@80%3@85%2@90%1@95% WOD Complete the Following For Time: 21-15-9 Deadlifts 225/155Burpees Over the BarRead More

Learn about and sign-up for this Year’s CrossFit Open Intramural Strength/Skill Back Squat 4 Sets: 6 Reps @ 75% WOD “Jackie” Complete the following for time: 1,000 meter Row50 Thrusters (45/35 lb bar)30 Pull-Ups Compare to: 8/31/2022Read More

There isn’t an 8:30 class listed on the schedule for this Saturday. We have the pleasure of putting on a class for about 20 sailors form the USS Theodore Roosevelt during the 8:30 hour. However, if this time works best for your Saturday, feel free to show-up and join in the fun! Warm-Up Partner rowing...Read More

Warm-up 3 Sets: 10 PVC Pass Through Lunges5 Cal Bike or Row:15 Bar Hang:15 Tuck or Hollow Hold Strength/Skill Complete 5 sets: Power Snatch x 3 reps WOD Dungeness 8 Minute AMRAP: 21 Double-Unders11 Front Squats 115/75 Octopi 8 Minute AMRAP: 21 Double-Unders11 Overhead Squats 95/65Read More

Warm-Up 3 Sets: 5 Cal Bike, Row, Ski10 Pineapple Pickers10 Air Squats5 Botoms Ups KB Press Strength/Skill Push Press 5-5-5-5-5 @ 65% WOD Complete 2 Rounds For Time: 200 Meter Run30 Kettle Bell Swings 70/53200 Meter Run30 Wall Balls 20/14Read More

Warm-Up 3 Sets: 5 Cal Bike, Row, Ski10 Pineapple Pickers10 Air Squats:30 Plank Strength/Skill Clean 2-2-2-2 @ 90% WOD Complete 4 Rounds For Time: 20 Reverse Lunges10 Hang Power Cleans 135/9520 Sit-Ups10 Deadlifts 135/95 14 Minute Time CapRead More

Sign-up for this year’s Intramural here! The CrossFit Open is back and we’re thrilled to continue the tradition of the Open and our own CrossFit NXNW Intramural! Whether this your first Open/Intramural, or you’re a long time participant, we have the answers to all your questions on how this year will work! What is the...Read More