Time to get creative! In addition to our normal workout post, we’ll be adding alternate versions for those of you working out from home. We’ll be testing some interactive online classes early this week. Stay tuned for some opportunities to help us test these. Download the “Zoom Meeting” app if this is something you’re interested...Read More

What we are doing at CrossFit NXNW to deal with and plan for the spread of Cov-19? WOD 18 Minute AMRAP: 10 Goblet Squats 53/35 12 Straight Leg Sit-Ups 8 Push-UpsRead More

We know you’re already following these guidelines. It’s just a reminder to help us keep the gym spotless during this time. Strength/Skill Dungeness Complete 5 Sets: 2 High Hang Power Snatch + 2 Power Snatch from Below the Knee @ 60-65% Octopi Complete 5 Sets: 2 High Hang Snatch + 2 Snatch from Below the...Read More

Dungeness & Octopi Strength/Skill Pause Front Squat 2-2-2-2-2 @ 24X1 – Weight by Feel WOD 10 Minute AMRAP: 8 Toes-to-Bar 10 Deadlifts 255/175 12 Burpees Over-the-BarRead More

Dungeness & Octopi Strength/Skill Push Jerk 12 Minutes to Build to a Heavy Single WOD EMOM for 18 Minutes (6 Sets): Minute 1 – Power Cleans x 2 Reps 80% Minute 2 – L-Sit or Knee Tuck Hold x Accumulate 15-30 Seconds Minute 3 – Wall Balls x 10-15 Reps 20/14Read More

Strength/Skill Dungeness 3 Sets, Not for Time: D-Ball Carry x 100 Meters High Box Jumps x 3 Reps, Step Down Wall Walks x 3 Reps Octopi 3 Sets, Not for Time: D-Ball Carry x 100 Meters High Box Jumps x 3 Reps, Step Down HS Walk x Max Distance WOD Dungeness Against a 2 Minute...Read More

Dungeness & Octopi Strength/Skill Box Squat 2-2-2-2-2-2-2-2 @22X1 WOD “Helen” Complete 3 rounds for time: 400 Meter run 21 KBS 53/35 12 Pull-ups Compare to: 113/2020Read More

Yoga this Saturday morning will be with Malia at 8:30 instead of 9:00. WOD Teams of two, complete a 20 Minute AMRAP: 400 Meter Run* 5 Box Facing DB Burpee Step-Overs 45/25 20″ box 10 KBS 53/35 15 Air Squats *One partner runs, while the other completes as many reps of the “work” as possible....Read More

Strength/Skill Dungeness Complete 5 Sets: Hang Power Snatch from Below the Knee x 3 Reps Octopi Complete 5 Sets: Hang Snatch from Below the Knee x 3 Reps @ 70% WOD Dungeness & Octopi 5 Minute AMRAP: 10 DB Bench Press, Neutral Grip @11X1 50/35 12/10 Calorie Row Rest 1 Minute 5 Minute AMRAP: 10...Read More

Dungeness & Octopi Strength/Skill Pause Front Squat 3-3-3-3-3 @ 33X1 – Weight by Feel WOD Dungeness 9 Minute AMRAP: 10 Goblet Squats 70/53 7/5 Strict Pull-Ups 7 Burpees over the DB Octopi 9 Minute AMRAP: 5 DB OHS, Right Arm 50/35 5 DB OHS, Left Arm 7/5 Strict Pull-Ups 7 Burpees over the DB Compare...Read More