Warm-Up 1 Minute Jog in place or out :30 and back10 Jumping Jacks10 Twisting Reverse Lunges10 Jumping Jacks10 Squat Jumps10 Jumping Jacks10 Pineapple Pickers10 Jumping Jacks1 Minute Jog in place or out :30 and back WOD Complete 5 Rounds for Time: 100 Meter Farmer Carry25 KBS Equipment Scaling/Modifications Farmers Carry If you lack space, mark...Read More
Click HERE to check out our new online store Access our weightlifting, endurance and home wods at Beyond the Whiteboard. Crate a free account using our code: NXNW736 Warm-Up 2 Sets: :30 Mountian ClimbersRest :10:30 Goblet SquatsRest :10:30 Skipping High KneesRest :10 Then, 2 Sets: 5 Front Squats5 Push Press5 Thrusters5 Power Jumps5 Hang Power...Read More
Read about at-home pull-up modifications HERE Sign-up for our online classes HERE Warm-up :20 Tip Toe Walk:20 Running High Knees:20 Skipping High Knees Then, 2 Sets: 10 Dynamic Pigeons20′ Bear Crawl, Forwards20′ Bear Crawl, BackwardsLunge Matrix x 2 reps each leg shoulder/running mobility WOD “Nicole” 20 Minute AMRAP: 400 Meter RunPull-Ups x Max Reps Equipment...Read More
Click HERE to check out our new online store hosted by Fully Amped. They will deliver our shirts to your door and provide a larger selection that what we have at the gym. Access our weightlifting, enudrance and home wods at Beyond the Whiteboard. Crate a free account using our code: NXNW736 Warm-Up Preform 3...Read More
Click HERE to check out our new online store hosted by Fully Amped. They will deliver our shirts to your door and provide a larger selection that what we have at the gym.Read More
Join us Monday in our online classes to complete workout 2 of CrossFit HQ’s online competition/fundraiser Warm-Up GENERAL WARM-UP: Work for 20 seconds, rest for 10 seconds, alternating between each movement: Hop in Place ➞ Plate Hops Scap Push-ups ➞ Push-UpsAir SquatsSquat Thrusts Suggestion: 2-3 rounds, increasing the pace and/or movement difficulty each round) SPECIFIC WARMUP: Double...Read More
Join us Monday in our online classes to complete workout 2 of CrossFit HQ’s online competition/fundraiser Sign-Up for this morning’s yoga class HERE Warm-Up 15 Jumping Jacks:20 Tuck Hold10 Knee Hug to Lunge:20 Push-Up Plank Hold or HS Hold10 Power Jumps:20 Squat Hold10 Dynamic Pigeon WOD 12 Minute AMRAP: 10 Reverse Lunges10 Push-ups or 5...Read More
WOD Active recovery day! Take our online yoga class with Malia by signing-up HERE, or get outside and enjoy the sun. You can also try this weekend’s endurance WOD by heading to Beyond the Whiteboard and creating a free account using our code: NXNW736 For all our online announcements, check out our Blog HERERead More
Check-out our latest blog post for at-home pull-up modifications HERE Warm-Up 2 Sets: 20 Mountain Climbers10 Pineapple Pickers10 Yogi Push-Ups Stretch WOD 20 Minute AMRAP: 5 Burpees15 Sit-Ups10 Deadlifts Equipment Scaling Deadlifts: Use barbell, Db’s, Kb’s, Back pack or any wiehted object. For an extra challenge, find an odd object (rock, log etc..).Read More
Working out at home might require a touch of creativity to find ways to develop and work on your pull-ups. Here are some tips/tricks for working on your pull-ups at home. Branch, Beam or other Object Find a branch, a beam or anything in or around your house which is stable enough to hold your...Read More
