Learn about and register for our 2023 Intramural Open here Warm-Up 2 Minute Bike or Row Then, 3 Rounds: :10 Bar Hang5 Single Arm Ring Rows10 Pineapple Pickers:15 Plank Hold Strength/Skill Three Sets, Not For Time: Rope Climbs x 1-3 RepsHandstand Hold or Plank Hold x :30Superman to hollow roll x 5 Reps, hold 3...Read More
Sign-up for this year’s Intramural here! The CrossFit Open is back and we’re thrilled to continue the tradition of the Open and our own CrossFit NXNW Intramural! Whether this your first Open/Intramural, or you’re a long time participant, we have the answers to all your questions on how this year will work! What is the...Read More
Attending Tuesday 8:30 yoga? Please pre-register here Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 10 Pineapple Pickers20 Banded Pull-aparts5 Bottoms-up KB Press:30 Plank or HS Hold Strength/Skill Push Press 6-6-6-6-6 @ 70% WOD Every 4 minutes, for 16 minutes (4 sets) for times: 500 Meter Row or 400 Meter Ski10 Deadlifts...Read More
We’re excited to announce the return of yoga at CrossFit NXNW. Members: $10/class or $80/10 class punch card. Non members: $15/class Warm-Up 2 Minute Bike or Row Then, 3 Rounds: :20 Bar Hang10 Pineapple Pickers10 Halo Squats Squats10 Halo Mountain Climbers Strength/Skill Back Squat 6 Sets: 5 Reps @ 65% WOD Compelete the Following For...Read More
Warm-Up 2 Minute Bike or Row 3 Sets: 10 PVC OHS Squats10 Halo Mountain Climbers10 Halo Monster Walks20 Ring Rows Strength/Skill Overhead Squat or Front Squat 12 Minutes to build to a heavy single WOD 12 Minute AMRAP: 5 DB Snatch, Right Arm 50/355 DB Snatch, Left Arm10 Single DB Box Step-Ups 20″15 Sit-UpsRead More
Have a minute? Help us out by leaving a Google review at this link: Click here Warm-Up 2 Minute Bike or Row Then, 3 Rounds: :10 Bar Hang10 Ring Rows10 Pineapple Pickers:15 Tuck or Hollow Hold Strength/Skill Three Sets, Not For Time: Rope Climbs x 1-3 RepsHandstand Hold or Plank Hold x :30Superman Hold x...Read More
Warm Up 2 Minute Row, Bike, or Ski Then 3 Sets: 8 Reverse Snow Angels20 Banded Pull-aparts5 Bottoms-up KB Press:30 Plank or HS Hold Strength/Skill Push Press 6-6-6-6-6 @ 65% WOD Every 4 minutes, for 16 minutes (4 sets) for times: 500 Meter Row or 400 Meter Ski20/17 Push-Ups -Score = slowest of the 4...Read More
Strength/Skill Clean 2-2-2-2-2 Weight by feel WOD Teams of two, one person working at a time: 4 Minute AMRAP: Ground-to-Overhead 135/95 Rest 1 Minute 4 Minute AMRAP: Bike for Calories Rest 1 Minute 4 Minute AMRAP: Burpee Pull-UpsRead More
