Warm-up 3 sets: 10 Knee hug to lunge10 Calf raises:15 Skipping high knees:15 Mountain Climbers WOD 15 Minute AMRAP: 200 Meter Run20 Squats10 Push-UpsRead 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 Complete 3 Sets: :30 Jog in place:15 HS or Plank hold10 Knee hug to lunge:30 Shoulder taps:30 Dynamic Scorpian WOD Complete 3 Rounds for Time: 12 Suitcase Lunges, Right Arm3 Wall Walks12 Suitcase Lunges, Left Arm3 Wall Walks Scaling and Equipment Modifications Use any weighted object for the lunges. DB, KB, back pack etc.. Substitute Inchworms for wall walks.Read more

Signup for our online classes Warm-up Complete 3 Sets: :30 Plank:30 Jumping Jacks:15 Inchworms:30 Dynamic Pigeon WOD “G.I. Jane” Complete the Following for Time: 100 Burpee Pull-Ups 22 Minute Time Cap Equipment scaling and modifications Scale pull-ups with jumping pull-ups or ring/towel rows. Find out how to create your own pull-up or row station HERE If you don’t have an area to perform pull-ups or rows, complete DB burpee to DB row. You can also use a weighted back pack.Read more

Warm-up :30 Jumping Jacks:30 Squats:30 Mountain Climbers:30 Dynamic Pigeon Then, Using your object for the workout, complete 3 Sets: Inchworms x 3 RepsFront/Goblet Squat x 6 RepsPush-ups x 10 Reps WOD Complete the Following for Time: 50 Sit-ups40 Jump Squats30 Hang Power Cleans40 Grass Hoppers or Mountain Climbers50 Double-unders or jumping JacksRead more