Dungeness & Octopi Complete 7 Sets: Power Clean x 2 Reps Start counting your sets at 70-75%, and build as you feel comfortable throughout the sets WOD Dungeness Complete the following for time: 50 Calorie Row10 Deadlifts 205/14020/15 Dips10 Deadlifts25/20 Hand Release Push-Ups10 Deadlifts25 Burpees10 Deadlifts 14 Minute Time Cap Octopi Complete the following for...Read More

Tuesday classes will run on scheduled. Strength/Skill 5@75%3@773@772@80%2@80%5@75% WOD “Fran” Complete the following for time: 21-15-9 Thrusters 95/65Pull-ups Compare to: 7/2/2018Read More

Update: Due to icy road conditions we have cancelled all classes. Take a video or picture of yourself using your fitness in the snow, tag us, and use #crossfitnxnw on Facebook or Instagram. The best one will receive two free FitAids!Read More

In teams of two, complete the following: 20 Minute AMRAP: 5 Pull-ups10 Push-ups15 Squats 500 Meter Row or 20 Calorie Bike* Partner A will complete the row/bike, while partner B completes as many reps of “the work” as possible. When partner A returns, they will alternateRead More

Strength/Skill Dungneness & Octopi Complete 5 Sets: Power Snatch x 3 Reps Perform all sets between 70%-80% of Snatch WOD Complete your choice of the following for time: Run 1 Mile Or Row 2,000 Meters Or Bike 100 Calories Compare to 12/21/2018Read More

Strength/Skill Dungeness & Octopi Shoulder Press 10@60% 8@65% 6@75% 4@80% 3@85% 10@50% WOD Complete every 90 Seconds for 12 Minutes (3 sets): Min 1: Single Arm DB Row x 6 Reps Each Arm Min 2: Strict Supine Pull-Ups x 5-10 RepsMin 3: Farmer carry x 100 MetersRead More

Dungeness & Octopi Complete 5 Sets: Power Clean x 3 Reps Perform all sets between 70%-80% of Clean WOD 14 Minute AMRAP: 20 Sit-ups10 Deadlifts 225/15515 Air Squats20 Double-unders Compare to: 12/19/2018Read More

Strength/Skill Dungeness Complete 3 Rounds, not for time: Medicine Ball Sit-Ups x 10-15 Reps Supine Ring Rows x 10 Reps @ 20×1 Dips x 10-15 Reps Octopi Medicine Ball Sit-Ups x 10-15 RepsSupine Ring Rows w/feet on box (only use box if you’re able to complete full range and tempo) x 10 Reps @ 20×1Ring...Read More

Dungeness & Octopi Strength/Skill Back Squat 3-3-3-3-3 Perform all sets @ 77% WOD Complete two rounds for time: 800 Meter Run 25 KBS 53/35 15 Pull-Ups 16 Minute Time CapRead More

WOD Teams of two, one person working at a time, complete the following: 6 Rope Climbs400 Meter Run*40 DB Box Step-Overs 45/35 each hand 20″ box800 Meter Run*30 Burpee Box Jump-Overs 24/20″400 Meter Run* *Partners complete run togetherRead More