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

We’ve added evening prenatal classes! During the four week course you’ll experience functional mobility, natural movement, breath work, and discussion on discovering your own birth desires and designing a postpartum plan. RSVP before the course is full! Strength/Skill Dungeness Complete 5 Sets: Hang Power Snatch, Above Knee 3 Reps @65-70% Octopi Complete 5 Sets: Hang Snatch, Above Knee 3 Reps @65-70% WOD Dungeness 14 Minute AMRAP: 200 Meter Farmer Carry 53/35 Then, with the remaining time.. 3 Front Squats 155/105 6 Pull-Ups 9 Burpees Over the Bar Octopi 14 Minute AMRAP: 200 Meter Farmer Carry 70/53 Then, with the remaining time.. 3 OHS 135/95 6 Pull-Ups 9 Burpees Over the BarRead more

Dungeness & Octopi Strength/Skill Complete 5 Sets, not for time: Single-Arm DB Row x 6 Reps Each Arm DB Bench Press, Neutral Grip x 7 Reps Broad Jump x 3 Reps Push Press x 5 Reps @65-70% (Try to increase by 5-10 lbs. from last week) WOD Complete the Following for Time: 50 Wall Balls 20/14 800 Meter RunRead more

Join us this Saturday at the Holiday Market from 1:00-6:00 in the Port Orchard Public Market! We will have a booth at the event. Come check-out the other vendors and enjoy some food and drinks! Strength/Skill Dungeness Complete 5 Sets: 1 Hang Power Clean Above Knee + 2 Power Cleans + 3 Front Squats @ 70% of Clean Octopi Complete 5 Sets: 1 Hang Clean Above Knee + 2 Cleans + 2 Front Squats @ 70% of Clean WOD Complete 4 Rounds for Time: 20 Butterfly Sit-Ups 15 KBS D = 53/35 O = 70/53 10 Burpee Box-Jumps 24/20 15 Minute Time CapRead more

Dungeness & Octopi Strength/Skill Complete 5 Sets, not for time: Deadlift x 6 Reps @70-75% (try to go heavier than last week) Dips x 10 Reps or Weighted Dips x 4 Reps Banded Leg Curls x 20 Reps Strict Pull-Ups x 6 Reps or Weighted Strict Pull-Ups x 6 Reps WOD Complete the following for max reps: 3 Minutes of Row or Bike for Calories 3 Minutes of DB Burpee Box Step-Overs 45/25 each handRead more