Join us Monday in our online classes to complete workout 2 of CrossFit HQ’s online competition/fundraiser Warm-Up GENERAL WARM-UP:⁣⁣ Work for 20 seconds, rest for 10 seconds, alternating between each movement:⁣ Hop in Place ➞ Plate Hops ⁣Scap Push-ups ➞ Push-Ups⁣Air Squats⁣Squat Thrusts⁣⁣ Suggestion: 2-3 rounds, increasing the pace and/or movement difficulty each round) ⁣⁣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

Join us Monday in our online classes to complete workout 2 of CrossFit HQ’s online competition/fundraiser Sign-Up for this morning’s yoga class HERE Warm-Up 15 Jumping Jacks:20 Tuck Hold10 Knee Hug to Lunge:20 Push-Up Plank Hold or HS Hold10 Power Jumps:20 Squat Hold10 Dynamic Pigeon WOD 12 Minute AMRAP: 10 Reverse Lunges10 Push-ups or 5 Strict HSPU10 Goblet SquatsRead more

WOD 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

Check-out our latest blog post for at-home pull-up modifications HERE Warm-Up 2 Sets: 20 Mountain Climbers10 Pineapple Pickers10 Yogi Push-Ups Stretch WOD 20 Minute AMRAP: 5 Burpees15 Sit-Ups10 Deadlifts Equipment Scaling Deadlifts: Use barbell, Db’s, Kb’s, Back pack or any wiehted object. For an extra challenge, find an odd object (rock, log etc..).Read more

Working out at home might require a touch of creativity to find ways to develop and work on your pull-ups. Here are some tips/tricks for working on your pull-ups at home. Branch, Beam or other Object Find a branch, a beam or anything in or around your house which is stable enough to hold your weight. Sheet and Door Towel Rows and Towel Pull-Ups Find an upright or overhanging object to throw a towel around. Not only are these a great way to improve pulling strength, they’re also a great way to build grip strength. Table Rows Using a stable table, position your body in way which allows to perform a row. A straight body will make this more challenging while using bent knees can help you as you a pull your chest to the table. Rings These are possibly the most versatile and easiest way to create a pull-up/row...Read more