Warm-up 3 Sets: 10 Air squats:30 Plank10 Sit-ups WOD 15 Rounds for Time: 10 Calorie Row or Bike6 Wall Balls 20/144 Burpees 25 Minute Time CapRead more

Warm-up Complete 2 Sets: :30 Shoulder Taps:30 Pineapple Pickers:30 Mountain Climbers:30 Reverse Snow Angels Strength/Skill 5 Sets: Strict Pull-Ups x Max RepsRest as neededStrict HSPU or Hand Release Push-ups x Max RepsRest as needed WOD 7 Minute AMRAP: 5 Toes-to-Bar10 KBS 53/35Read more

Warm-up Complete 2 Sets: 10 Air Squats20 Jumping Jacks10 Dynamic Pigeon10 Stationary Skipping High Knees Strength/Skill Back Squat 5-5-5-5-5 @ 70-73% Push Jerk 3-3-3-3-3 – Weight by feel WOD Complete the following for time: Run 1 MileRead more

Warm-up Tabata row or bike Then, 3 sets: 3 Inchworms5 Single arm DB Shoulder press, each arm6 Single Arm DB Row, each arm WOD 18 Minute AMRAP: 6 DB Single Arm Suitcase Carry Reverse Lunges, Right Arm 50/3510 Single Arm Alternating DB Snatch 50/356 DB Single Arm Suitcase Carry Reverse Lunges, Left Arm12 Calorie Row or 10 Calorie BikeRead more

NXNW is and will always be a community that is non divisive and welcoming to people of all walks of life. Fitness is something that can bring people together. The terrible things written by Greg Glassman this weekend do not reflect the values of our community. This is causing us as well as CF affiliates throughout the world to change the relationship we have with CrossFit and our brand. We don’t know exactly how this will look, but we’re working on it. Warm-Up Complete 2 Sets: :30 Mountain Climbers:30 Dynamic Scorpion:30 Reverse Snow Angles:30 Air Squats:30 Pineapple Pickers:30 Power Jumps Strength/Skill Complete 5 Sets: Hang Clean x 3 Reps WOD Complete 4 Rounds for Time: 10 Push Press 95/6510 Burpees 9 Minute Time CapRead more