There isn’t an 8:30 class listed on the schedule for this Saturday. We have the pleasure of putting on a class for about 20 sailors form the USS Theodore Roosevelt during the 8:30 hour. However, if this time works best for your Saturday, feel free to show-up and join in the fun! Warm-Up Partner rowing pick drill warm-up :30 Pulls while partner planks:30 Body over while partner squats:30 Half Slide while partner mountain climbers:30 Full stroke while partner sit-ups WOD Teams of two, with one person working at a time, complete two rounds of the following for max reps: 2 Minutes Bike for Calories (1 Rower per team)Rest 1 Minute2 Minutes Row for Calories (1 Bike per team)Rest 1 Minute2 Minutes BurpeesRest 1 MinuteRead more

Warm-up 3 Sets: 10 PVC Pass Through Lunges5 Cal Bike or Row:15 Bar Hang:15 Tuck or Hollow Hold Strength/Skill Complete 5 sets: Power Snatch x 3 reps WOD Dungeness 8 Minute AMRAP: 21 Double-Unders11 Front Squats 115/75 Octopi 8 Minute AMRAP: 21 Double-Unders11 Overhead Squats 95/65Read more

Warm-Up 3 Sets: 5 Cal Bike, Row, Ski10 Pineapple Pickers10 Air Squats5 Botoms Ups KB Press Strength/Skill Push Press 5-5-5-5-5 @ 65% WOD Complete 2 Rounds For Time: 200 Meter Run30 Kettle Bell Swings 70/53200 Meter Run30 Wall Balls 20/14Read more

Warm-Up 3 Sets: 5 Cal Bike, Row, Ski10 Pineapple Pickers10 Air Squats:30 Plank Strength/Skill Clean 2-2-2-2 @ 90% WOD Complete 4 Rounds For Time: 20 Reverse Lunges10 Hang Power Cleans 135/9520 Sit-Ups10 Deadlifts 135/95 14 Minute Time CapRead more

Sign-up for this year’s Intramural here! The CrossFit Open is back and we’re thrilled to continue the tradition of the Open and our own CrossFit NXNW Intramural! Whether this your first Open/Intramural, or you’re a long time participant, we have the answers to all your questions on how this year will work! What is the CrossFit Open? The CrossFit Games Open is the largest fitness competition on Earth and an exciting showcase of the CrossFit community. Anyone can sign-up to compete in five workouts over three weeks and post their scores online. You can sign-up online at www.games.crossfit.com What is the Intramural? Whether or not you sign-up for the official CrossFit Open online, you can still sign-up for our Intramural for free. The CrossFit NXNW Intramural is a less serious, fun way for everyone at NXNW to participate. Participants will be divided into teams. These teams will be competing against...Read more