Only a couple days left to vote for best of South Kitsap! Please vote for “CrossFit NXNW” in both Athletic Center/Gym, and Trainer- Sport/Physical categories. You’ll also find many of our members nominated as well. Thanks for your support! Vote here: http://portorchardindependent.secondstreetapp.com/Best-of-South-Kitsap-2019/gallery/?group=321487&fbclid=IwAR0cPE3_6xH_rfLKhNimUpeRtTuQws__XX-1FyAxdQ3gIpdFdLjJICfKiUc Dungeness & Octopi Strength/Skill Complete 5 Sets: Bench Press x 3 @ 85-90% of your 3RM From Three Weeks Ago Supine Barbell Row x 4 Reps @ 20X1 Rest as needed between movements and sets. WOD Dungeness 15 Minute AMRAP: 5 Push Press 115/80 10 KBS 53/35 20 Double-Unders Octopi 15 Minute AMRAP: 5 Strict HSPU 10 KBS 70/53 20 Double-UndersRead more

Dungeness & Octopi Strength/Skill Front Squat 15 Minutes to build to a heavy single or work on technique. WOD 50 Wall Balls 20/14 800 Meter Run 30 Deadlifts 225/155 20 Burpees Over the Bar 15 Minute Time CapRead more

Strength/Skill Dungeness 3 Sets, Not for Time: Contra-lateral Carry (one arm is overhead, the other in the farmer carry position) x 50 Meters Each Side C2B Pull-Ups x 5 Reps Handstand Hold on Wall x 10-30 Seconds Octopi 3 Sets, Not for Time: Contra-lateral Carry (one arm is overhead, the other in the farmer carry position) x 50 Meters Each Side Bar Muscle-Ups x 1-5 Reps Freestanding Handstand Hold x 5 Attempts WOD Dungeness & Octopi Complete 4 Sets for Max Reps: 30 Seconds of Pull-Ups Rest 30 Seconds 30 Seconds of DB Burpee Box Step-Overs 20″ Box 45/25 Each Arm Rest 30 Seconds 30 Seconds of Rowing for Calories Rest 30 SecondsRead more

Dungeness & Octopi Strength/Skill Back Squat 3-3-3-3-3 @ 80% WOD Complete the following for time: 15-12-9-6-3 Hang Power Cleans 95/65 Thrusters Compare to: 4/22/2019Read more

Teams of two, one person working at a time, complete a 20 Minute AMRAP of: 200 Meter Farmers Carry 70/53 (both partners walk but switch off with the KB’s as needed)100 Double-Unders (scale with 200 Singles)100 Single Arm Alternating DB Snatch 50/35100 Calorie Row or BikeRead more