Strength/Skill Dungeness Complete 5 Sets: Power Clean from above knee + 2 Power Cleans – Weight by Feel Octopi Complete 5 Sets: Clean from above knee + 2 Cleans – Weight by Feel WOD Dungeness & Octopi 15 Minute AMRAP: 3 Ground-to-Overhead 155/105 6 Box Jumps 24/20 6/4 Strict Supine Pull-Ups 12 Butterfly Sit-UpsRead More

Sign-up for this year’s CrossFit NXNW Jingle Bell Run team HERE! Dungeness & Octopi Strength/Skill Complete 5 Sets: Strict Shoulder Press x 5 Reps @ 70-75% Single Arm DB Row x 6 Reps each Arm WOD Complete 4 Sets for Max Reps: 30 Seconds of Rowing for Calories Rest 30 Seconds 30 Seconds of DB...Read More

Dungeness & Octopi Strength/Skill Back Squat 6@70% 6@75% 3@80% 3@85% WOD “Helen” Complete 3 rounds for time: 400 Meter run 21 KBS 53/35 12 Pull-ups Compare to: 9/13/2019Read More

Thanks to everyone who came out to support Ed and Andy last night! Below are the links to donate to their stairclimb fundraising efforts for the The Leukemia & Lymphoma Society. Ed’s donation page: https://www.llswa.org/site/TR/LLSWA/llswaFF… Andy’s donation page: https://www.llswa.org/site/TR/LLSWA/llswaFF… WOD CrossFit Open Workout “20.3” For time: 21 deadlifts 21 handstand push-ups 15 deadlifts 15 handstand...Read More

https://www.facebook.com/CrossfitNXNW/videos/390721751847619/?t=35 Dungeness & Octopi Strength/Skill Choose two body weight/gymnastics movements to work on and complete a 10 Minute EMOM Example 1: Minute 1 – 5 Pull-Ups Minute 2 – 10 Sit-Ups Example 2: Minute 1 – 3 Bar Muscle-Ups Minute 2 – 8 Alternating Pistols WOD Complete 4 Rounds, Not for Time: DB Box Step...Read More

Mobility class this Saturday 10:30 am with Brandon Lester, DC CCSP! Dungeness & Octopi Strength/Skill Push Press 3-3-3-3-3 @ 65-75% WOD Complete the Following for Time 50 Calorie Row 40 Wall Balls 20/14 30 Burpees 12 Minute Time CapRead More

Join us this Thursday to witness Ed and Andy compete against each other in CrossFit Open workout “20.3”! They will be fundraising for the LLS Stairclimb. SFH will have a booth sampling their products! Strength/Skill Dungeness Complete 5 Sets: High Hang Power Snatch x 3 Reps Octopi Complete 5 Sets: High Hang Snatch x 3...Read More

Dungeness & Octopi Strength/Skill Back Squat 7@65% 6@75% 3@80% 2@85% WOD 7 Minute AMRAP: 7 Deadlits 225/155 7 C2B Pull-UpsRead More

WOD Teams of two, one person working at a time, complete an 18 Minute AMRAP: Row 80 Calories 40 Sit-Ups 40 Push-UpsRead More

WOD Open Workout “20.2” 20 Minute AMRAP: 4 DB Thrusters 50/35 6 Toes-to-Bar 24 Double-UndersRead More