Nothing says winter in the PNW like a good bowl of chili. It’s hearty, easy to make, easy to reheat, and depending on your ingredients it can be healthy. For the past several years the gym has gotten together at long time NXNW members Drew and Rachel’s house for the annual chili cook-off. Unfortunately, we didn’t have a cook-off this year due to covid. In honor of the annual cook-off, we’ll give you the 2019 CrossFit NXNW award winning Chili recipe (kind of). Today’s version of the recipe is slightly more healthy. Plus, if I gave you all the secret ingredients, I would have to… well, you know. This is how I cook it but feel free to ad or remove any ingredients and cook it how you like. What you’ll need: 2 lbs grass fed ground beef2 sweet onions2 jalapenos1 Anaheim pepper1 zucchini4 tomatoes1 yellow bell pepper1 red bell...Read more

Stuck working from home all day? Read here for a great way to break up your day with fitness! 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 modifications Scale today’s pull-ups with body rows or DB/random object rows. Click HERE for some ideas. Run scaling options: 20 cal bike500m row50 jumping Jacks or mountain climbers:90 jogging in place200 single undersRead more

Many of us find ourselves working or attending school from home these days. It’s important to find a way to way to stay fresh, focused, and healthy while being stuck in front of a computer. A quick break will get your eyes off the screen and your mind off work while improving your health. During these shutdowns I have found myself using to a study strategy I used in college. It’s simple. In addition to my daily workout, I take four quick breaks throughout the day to perform 25 push-ups and 25 sit-ups. These breaks are enough to get the blood flowing and reset your thoughts. Plus, you’ll have completed 100 sit-ups and 100 push-ups by the end of your workday! Is 100 reps way too much volume for your ability? Here are some ways to modify and get creative: Lower the reps. Start with four sets of 10 instead....Read more

Warm-up Preform 3 Sets of the following: :20 of Shoulder taps(scale on elevated object, box, couch etc…)Rest :10:20 of Sit-upsRest :10:20 of Air SquatsRest :10:20 of ScorpionsRest :10 Stretch/Mobility WOD Complete the Following for Time: 100 Push-Ups* *Complete 15 Air Squats each time you have to stop, pause, or your push-ups get ugly. Avoid forcing reps where you’re shortening the range of motion (chest to the ground to straight elbows), or your swaying your lower back.*Pro tip: It’s not a bad idea to break your push-ups early to avoid hitting a wall.*Scale by performing your push-ups on an elevated object.Read more

Warm-Up GENERAL WARM-UP:⁣⁣ Work for 20 seconds, rest for 10 seconds, alternating between each movement, 2 sets: Hop in Place ⁣Push-Ups⁣Air Squats⁣Squat Thrusts⁣⁣ ⁣⁣SPECIFIC WARMUP:⁣ Double Under “Penguin Drill” ⁣⁣ :30sec Jump w/ Single Hand-taps (without rope)⁣:30sec Jump w/ Double Hand-taps (without rope)⁣1min Single/Double Under Practice or Jumping Jacks⁣ ⁣Burpee Warmup⁣ 10 Stepping Back/Stepping Up⁣10 Jumping Back/Stepping Up⁣10 Jumping Back/Jumping Up⁣ ⁣⁣ WOD For time:100 double-unders21 burpees75 double-unders15 burpees50 double-unders9 burpees Time cap: 15 minutesRead more