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

Warm-Up 3 Sets: 20 Jumping jacks10 Pineapple pickers3 Inchworms WOD 15 Minute AMRAP: 10 Deadlifts 225/14415 SitUps20 Double-UndersRead more

Warm-Up Tabatta bike or row WOD In teams of one, with only you working at a time, complete the following for time: 30-20-10 Calorie Bike or RowAlternating DB Snatch 50/35BurpeesRead more

Warm-Up 2 Sets: 20 Jumping Jacks10 Slow Air Squats10 Dynamic Scorpion:30 Push-Up Plank Hold20 Mountain climbers:15 Bar or Row Hang WOD “Cindy” 20 Minute AMRAP: 5 Pull-Ups10 Push-ups15 Air SquatsRead more