Dungeness & Octopi Strength/Skill Complete 5 Sets, not for time: Deadlift x 3 Reps @ 85% Incline DB Bench Press x 8 Reps Banded Leg Curls x 20 Reps Banded Tricep Pull-downs x 10-15 Reps WOD Complete the Following for Max Reps: 2 Minutes of Man Makers 50/35 Rest 2 Minutes 2 Minutes of Wall...Read More

Strength/Skill Dungeness Complete 5 Sets: 3 Power Cleans + 2 Front Squats @ 80% of Clean Octopi Complete 5 Sets: 3 Cleans + 2 Front Squat @ 80% of Clean WOD Dungeness Complete 4 Sets for max Reps 30 Seconds of Strict Shoulder Press 95/65 Rest 30 Seconds 30 Seconds of Alternating Reverse Goblet Lunges...Read More

Online Registration for this year’s Jingle bell Run ends in a couple days! Don’t miss out. sign-up for our team HERE! CrossFit Kids starts Tuesday night at 5:30! Dungeness & Octopi Strength/Skill Complete 5 Sets, not for time: Supine Barbell Row x 6 Reps Dips x 10 Reps or Weighted Dips x 3 Reps Broad...Read More

Dungeness & Octopi Strength/Skill Back Squat Complete 6 Sets of: 3 Reps @ 80% WOD 9 Minute AMRAP: 7 Thrusters 95/75 7 Pull-Ups 21 Double-UndersRead More

Holiday Schedule 11/29: 8:30 Sweat, 9:30, 10:30, 3:30, 4:40, 5:30 Strength/Skill Dungeness Complete 5 Sets: Hang Power Snatch, Below Knee x 3 Reps @70-75% Octopi Complete 5 Sets: Hang Snatch, Below Knee x 3 Reps @70-75% WOD Complete your choice of the following for time: Run 1 Mile Or Row 2,000 Meters Or Bike 100...Read More

Registration for this year’s Jingle bell Run ends next week! Don’t miss out. sign-up for our team HERE! Thanksgiving Schedule: Thursday 11/28 – 9:30 AM (start thinking of those team names) Friday 11/29 – 8:30 Sweat, 9:30, 10:30, 3:30, 4:30, 5:30 Saturday and Sunday classes will run as scheduled WOD In teams of three, with...Read More

Thanksgiving Schedule: Thursday 11/28 – 9:30 AM Friday 11/29 – 8:30 Sweat, 9:30, 10:30, 3:30, 4:30, 5:30 Saturday and Sunday classes will run as scheduled Strength/Skill Dungeness Complete 5 Sets: 1 Hang Power Clean Below the Knee + 2 Power Cleans + 2 Front Squats @ 75% of Clean Octopi Complete 5 Sets: 1 Hang...Read More

Dungeness & Octopi Strength/Skill Complete 5 Sets, not for time: Deadlifts x 4 Reps @ 80% (try to go heavier than last week) Dips x 10 Reps or Weighted Dips x 3 Reps High Box Jumps x 3 Reps Supine Strict Pull-Ups x 6 Reps or Weighted Strict Supine Pull-Ups x 4 Reps WOD Complete...Read More

Sign-up for this year’s CrossFit NXNW Jingle Bell Run team HERE! Dungeness & Octopi Strength/Skill Back Squat Complete 8 Sets of: 3 Reps @ 77% WOD 12 Minute AMRAP: 15 KB Deadlifts D = 53/35 O = 70/53 10 Hand Release Push-Ups 10 KBS 15 Straight Leg Sit-UpsRead More

Come check out the Holiday Market at the Port Orchard Public Market from 11-5 Saturday. CrossFit NXNW will have a booth at the event! WOD Teams of two, alternate full rounds to complete a 21 Minute AMRAP: Row 12 Calories or Bike 10 Calories 5 DB Hang Power Cleans 50/35 5 DB Push Press 50/35Read More