Read about how to do pull-ups/rows at home HERE Warm-Up 2 Sets: :30 Minute Jump Rope or Jog10 Slow Air Squats:30 Jumping Jacks10 Dynamic Scorpion:30 Push-Up Plank or HS Hold20 Mountain climbers:30 Bar or Row Hang WOD Choose one of the following: “Cindy” 20 Minute AMRAP: 5 Pull-Ups10 Push-ups15 Air Squats OR “Mary” 20 Minute AMRAP: 5 Strict HSPU10 Alternating Pistols15 Pull-UpsRead more

Warm-Up GENERAL WARM-UP⁣⁣⁣ ❖ 10 minutes⁣: 1:00 jumping jacks⁣⁣ Squat prep cycle + 10 pass-throughs⁣⁣ 1:00 jump taps⁣⁣ Squat prep cycle + 10 pass-throughs⁣⁣ 1:00 lateral line jumps ⁣⁣⁣⁣ SPECIFIC WARM-UP ❖ 3 rounds:⁣⁣ 6 deadlifts to the knees ⁣⁣ 6 full deadlifts⁣⁣ 3 left/3 right single-arm front squats⁣⁣ 3 left/3 right single-arm thrusters⁣⁣ 6 sit-ups⁣⁣ 3 left/3 right step-ups⁣⁣ Weighted movements can be completed with dumbbells or substitute objects. WOD For time:50 dumbbell deadlifts50 AbMat sit-ups50 box step-ups50 single-arm dumbbell thrusters ♂ 50-lb. DBs, 24-in. box Time cap: 20 minutesRead more

Warm-Up 3 Sets: 15 Jumping Jacks5 Slow Squats15 Mountain Climbers5 Slow Squats WOD 15 Minute AMRAP: 200 Meter Run5 Burpees15 Air SquatsRead more

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

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 off the longest stretch you can and complete carry back and forth to complete the distance. You can also carry in place for 1 Minute. Choose any two objects which are challenging to carry. Examples: Water Jugs, weighted buckets, weighted back packs, DBs, KBs, towels attached to heavy objects… KBS If you don’t have a kettle bell, perform DB swings, weighted backpack swings, water jug swings, small child swings…Read more