If you have been at CrossFit NXNW the past couple weeks, chances are you’ve heard your fellow crossfitters talking about “Murph”. If you are new to CrossFit you’re probably asking yourself “who, what, why, and is this physically possible for me to complete”. I thought I’d share some helpful tips to help make this Saturday’s...Read More

Dungeness & Octopi Strength/Skill Deadlift 15 Minutes to build to a heavy tipple or work on technique WOD Complete the following for time: 21-15-9 Front Squats 135/95 Defecit Push-Ups 45/25 lb plates Accessory (Optional) 3 Sets, not for time: Single Arm DB Row x 6 Reps each Arm DB Bench Press x 15 Reps –...Read More