Join us Saturday for a 5K hosted by South Kitsap High school Deca which benefits the Cystic Fibrosis Foundation. This will be the WOD for Saturday as we will all be at at the event. Wear your CrossFit NXNW gear and stop by our booth. You can sign-up for the 5K at the following link:...Read More

Dungeness & Octopi Strength/Skill Push Press 5-5-5-5 Weight by Feel WOD Complete 4 Rounds for Time: 400 Meter Run 7 Front Squats (from the ground) 185/125 15 Minute Time CapRead More

Strength/Skill Dungeness & Octopi Deadlift 10-8-6-4-4 Weight by Feel WOD 14 Minute AMRAP: 10 Burpees 15 KBS D = 53/35; O = 70/53 30 Double-UndersRead More

Join us September 28th for a 5K hosted by South Kitsap High school Deca which benefits the Cystic Fibrosis Foundation. This will be the WOD for Saturday, the 28th as we will have a booth at the event. You can sign-up for the 5K at the following link: https://wa-southkitsap-lite.intouchreceipting.com/cfhero5k Strength/Skill Dungeness Complete 3 Sets, Not...Read More

Dungeness & Octopi Strength/Skill Back Squat 3-3-3 @ 85% 2-2 @ 90% WOD Complete the following for time: 15-12-9-6-3 Hang Power Cleans 95/65 Thrusters Compare to: 6/24/2019Read More

WOD Teams of two, one person working at a time complete the following for max reps: 4 Minute AMRAP: Wall Balls 20/14 Rest 2 Minutes 4 Minute AMRAP: Rowing for Calories Rest 2 Minutes 4 Minute AMRAP: Burpee Pull-Ups Rest 2 Minutes 4 Minute AMRAP: Bike for CaloiresRead More

Strength/Skill Dungeness Power Snatch 5 sets: 3 Reps from Just Above the Knee @ 70-75% Octopi Snatch 5 sets: 3 Reps from Just Above the Knee @ 70-75% Don’t perform as touch and go, reset between reps. WOD Dungeness & Octopi Complete the Following for Time: Run 1 Mile Then, 3 Rounds: 5 Hang Power...Read More

Strength/Skill Dungeness & Octopi Shoulder Press 12 Minutes to build to a heavy single Compare to: 8/22/2019 WOD 15 Minute AMRAP: 10/8 Hand Release Push-Ups 15 Double-Unders 15 Sit-Ups 10 KBS D = 53/35 O = 70/53Read More

Strength/Skill Dungeness Complete 5 Sets: Power Clean x 3 Reps @ 80-85% Octopi Complete 5 Sets: Clean x 3 Reps @ 80-85% WOD Dungeness & Octopi 12 Minute AMRAP: 5 Deadlifts 225/1555 Burpee Box Jumps 24/205 C2B Pull-UpsRead More

Strength/Skill Dungeness Complete 3 Sets, Not for Time: Turkish Sit-Up x 3 Reps each side Unsupported Strict Shoulder Press x 5 Reps Alternating Reverse Goblet Lunges x 12 Reps Octopi Complete 3 Sets, Not for Time: Turkish Get-Up x 3 Reps each side Strict HSPU x 5-10 Reps Alternating Pistols x 12 Reps WOD Dungeness...Read More