Beginning Monday, April 6th, we’ll be offering an olympic weightlifting program free to our members at Beyond the Whiteboard. The program is four days per week and can be a supplement to the at home workouts we’ve been posting. What equipment will I need? A barbell and some plates. If you have a rack, that’s great, but we can modify rack movements if needed. We’ll be adjusting reps/tempo depending on the amount of weight you have available. How do I know if I’m performing the lifts correctly? Set-up a Zoom meeting with us to coach you through the lifts. We can also create some online weightlifting class times if anyone’s interested. You can send us video to critique if you’re not comfortable with Zoom. I’ll also be posting videos and other resources at Beyond the Whiteboard. How do I access Beyond the Whiteboard? Click HERE. Use our code: NXNW736 to...Read more

Register for the Support Your Local Box Fundraiser online competition HERE. It’s free to register and workouts can be completed at home! Warm-Up 3 Sets: Reverse Snow Angels x 8 @ 2020Calf Raises x 10Scorpion x 6 Then, Calf stretch on wallShoulder stretch on wallCouch Stretch Strength/skill Complete 4 Sets: Floor Press x 10-15 RepsAlternating Pistols or Reverse Lunges x 14 Reps WOD Complete 6 Rounds for Max Reps: :30 seconds of DeadliftsRest :30 seconds:30 seconds of Double-UndersRest :30 seconds Scaling and Equipment Modifications Floor Press: Use a barbell, DB’s, KB’s, weighted pack pack, log. Choose your rep amount depending on how heavy an object you can find. If you only have one DB or KB, perform single arm floor press and switch arms. Deadlifts: Use a barbell, DB’s, KB’s, weighted pack pack, log, or any odd object. Choose a weight you can move somewhat consistently for :30. Double-Unders: Scale...Read more

Beginning Friday, CrossFit will be hosting an online competition similar to the CrossFit Open. The competition will feature three workouts which can be completed at home. Registration is free. Click HERE to learn more! Warm-Up 1 Minute jog, jump rope, jumping jacks Then 3 Sets: 3 Inchworms :30 Push-up Plank Mobility WOD 20 Minute AMRAP: 100 Meter Farmers Carry 15/10 Push-Ups 15 Sit-Ups Farmers Cary Modifications: -Choose a heavy weight/distance that will take at least 1 minute. -Use heavy DB’s or KB’s, or two Barbells. -If you have no weights, find two heavy objects, or two bags and fill them with objects to make them heavy. -If you can’t find two heavy objects or two bags to fill, find one heavy odd object to carry, any way you can. Log, rock, tire, heavily loaded barrow etc… -Limited space? Carry back and forth in a small space, for about 1 minute.Read more

For a fully guided class, sign-up for our online classes HERE Beginning Friday, CrossFit will be hosting an online competition similar to the CrossFit Open. The competition will feature three workouts which can be completed at home. Registration is free. Click HERE to learn more! Warm-Up 1 Minute jog, row, bike, jumps rope, jog in place Then, 3 Sets: 5 Single arm strict shoulder press, any object 10 Sit-Ups Lateral Panther Crawl x 5 steps in each direction Then, Mobility Strength/Skill EMOM for 10 Minutes Station 1 – :30 HS Hold or :30 Push-up Plank Hold Station 2 – Single Arm DB Row x 8 Reps each arm WOD Complete the Following for Time: 40 Ground-to-Overhead *Perform 5 Burpees every minute, starting at the 1:00 mark. Use any object available to you. Barbell, Log, Weighted Back Pack, DB’s, KB’s etc…Read more

We’ve added new interactive online class times! Click HERE to sign-up! Use our code: NXNW736 to create a free account for Beyond the Whiteboard! This a way to log your workouts on your phone and connect with others form our gym. Click HERE to get started! Warm-Up 15 Calf Raises 2 Lunge Matrix each leg (1 rep = forward, side, reverse ) 10 Air Squats :15 Running High Knees :15 kipping High Knees 3 Inchworms Mobility/Stretching WOD Complete the Following for Time: 400 Meter Run 50 Air Squats 10 Walking Lunges 400 Meter Run 40 Air Squats 20 Walking Lunges 400 Meter Run 30 Air Squats 30 Walking Lunges 400 Meter Run 20 Air Squats 40 Walking Lunges 400 Meter Run 10 Air Squats 50 Walking Lunges 22 Minute Time Cap *Wear weighted back pack or vest for an extra challenge. Equipment Scaling & Modifications Run: Row 500, bike 20...Read more