With all the changes to the CrossFit Games over the past year the start of the Open has been moved from late February to October. This means we get double the fun for 2019! Below is everything you need to know about October’s CrossFit Open and our Intramural! What is the NXNW Intramural? The CrossFit NXNW Intramural is a way for everyone at NXNW to participate in the fun of the 2019 CrossFit Games Open.  Participants will be divided into 5 teams. These teams will be competing against each other for a prize at the end of the 2019 Open. What is the CrossFit Games Open? The 2019 Reebok 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 five weeks and post their scores online. You can sign-up online at www.games.crossfit.com When &...Read more

Dungeness & Octopi Strength/Skill Shoulder Press 8@65% 6@75% 4@80% 4@85% 2@90% 1@95 10@55% WOD EMOM for 20 Minutes (5 Sets): Station 1 – Bike or Row 10/8 Calories Station 2 – Singe Arm DB Row x 6 Reps Each Arm Station 3 – Overhead Plate Sit-Ups x 10 Reps Station 4 – DB or KB Front Squat x 10 RepsRead more

WOD “McGhee“ 30 Minute AMRAP:5 Deadlifts 275/19013 Push-ups 9 Box jumps 24/20 Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.Read more

Strength/Skill Dungeness Complete 4 Sets, Not for Time: Parallette Pass-Throughs x 10 Reps Unsupported Strict Shoulder Press x 5 Reps Alternating Reverse Goblet Lunges x 10 Reps Octopi Complete 4 Sets, Not for Time: Parallette Pass-Throughs x 10 Reps Strict HSPU x 5-10 Reps Alternating Pistols x 10 Reps WOD Dungeness & Octopi Row 500 meters for time (max effort) Then, Row the amount of time it took your first effort. Record the distance. Then, Row the distance you completed during your second effort. Record the time it takes. Rest 3 Minutes between each set Score example: 1:40, 480m, 1:45 Compare to: 6/28/2019Read more

Dungeness & Octopi Strength/Skill Back Squat 4-4-4-4 Perform all sets @ 80% WOD 10 Minute AMRAP: 3 Thrusters 95/65 3 C2B Pull-Ups 3 Burpees 6 Thrusters 6 C2B Pull-Ups 6 Burpees 9 Thrusters 9 C2B Pull-Ups 9 Burpees Increase each set by three reps until time expires.Read more