WOD CF 5K Run/Walk at McCormick Woods! No class at the gym. Join us Saturday for a 5K hosted by South Kitsap High school Deca which benefits the Cystic Fibrosis Foundation. This will be the WOD for Saturday as we will all be at at the event. Wear your CrossFit NXNW gear and stop by our booth. You can sign-up for the 5K at the following link: https://wa-southkitsap-lite.intouchreceipting.com/cfhero5kRead more

Join us Saturday for a 5K hosted by South Kitsap High school Deca which benefits the Cystic Fibrosis Foundation. This will be the WOD for Saturday as we will all be at at the event. Wear your CrossFit NXNW gear and stop by our booth. You can sign-up for the 5K at the following link: https://wa-southkitsap-lite.intouchreceipting.com/cfhero5k Strength/Skill Dungeness Power Snatch 5 sets: 3 Reps from Just Below the Knee @ 75-80% Octopi Snatch 5 sets: 3 Reps from Just Below the Knee @ 75-80% WOD 8 Minute AMRAP: 20 Straight Leg Sit-Ups 10 C2B Pull-UpsRead more

Dungeness & Octopi Strength/Skill Push Press 5-5-5-5 Weight by Feel WOD Complete 4 Rounds for Time: 400 Meter Run 7 Front Squats (from the ground) 185/125 15 Minute Time CapRead more

Strength/Skill Dungeness & Octopi Deadlift 10-8-6-4-4 Weight by Feel WOD 14 Minute AMRAP: 10 Burpees 15 KBS D = 53/35; O = 70/53 30 Double-UndersRead more

Join us September 28th for a 5K hosted by South Kitsap High school Deca which benefits the Cystic Fibrosis Foundation. This will be the WOD for Saturday, the 28th as we will have a booth at the event. You can sign-up for the 5K at the following link: https://wa-southkitsap-lite.intouchreceipting.com/cfhero5k Strength/Skill Dungeness Complete 3 Sets, Not for Time: Turkish Sit-Up x 3 Reps each side Strict Supine Pull-ups x 5 Reps Wall Walk x 3 Reps Octopi Complete 3 Sets, Not for Time: Turkish Get-Up x 3 Reps each side Weighted Strict Supine Pull-ups x 5 Reps Handstand Walk x max distance WOD Dungeness & Octopi WOD Complete 4 Sets for Max Reps: 30 Seconds of Alternating Single Arm DB Snatch 50/35 Rest 30 Seconds 30 Seconds of Rowing for Calories Rest 30 Seconds 30 Seconds of Toes-to-Bar Rest 30 SecondsRead more