Dungeness & Octopi Strength/Skill Complete 5 Sets, not for time: Deadlifts x 4 Reps @ 80% (try to go heavier than last week) Dips x 10 Reps or Weighted Dips x 3 Reps High Box Jumps x 3 Reps Supine Strict Pull-Ups x 6 Reps or Weighted Strict Supine Pull-Ups x 4 Reps WOD Complete the Following for Time: 500 Meter Row 100 Meter D-Ball Carry 100/70 400 Meter RunRead more

Sign-up for this year’s CrossFit NXNW Jingle Bell Run team HERE! Dungeness & Octopi Strength/Skill Back Squat Complete 8 Sets of: 3 Reps @ 77% WOD 12 Minute AMRAP: 15 KB Deadlifts D = 53/35 O = 70/53 10 Hand Release Push-Ups 10 KBS 15 Straight Leg Sit-UpsRead more

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