Need an hour break from your kids while you’re stuck at home? Starting this week, we will be offering CrossFit Kids online through Zoom for all our member”s kids. Classes are Mon, Wed, Fri at 12:00pm, and you can sign them up HERE Warm-up 2 Sets: :30 Jumping Jacks:30 Plank Hold:30 Air Squats:30 Shoulder Taps:30 Squat Hold Rest :10 – :15 between each movement WOD EMOM for 15 Minutes (5 sets): Station 1 – Floor Press x 10-15 RepsStation 2 – Hang to Overhead x :30Station 3 – Backpack Bear Hug Squat Rest 3 Minutes Then, Complete Two Rounds for Time: 10 Floor Press10 Hang to Overhead10 Backpack Bear Hug Squat Equipment Scaling and Modification: Floor Press Use DB’s, barbell, kettle bells, sandbag, backpack or any weighted object. If you’re unable to find an object, perform 10 hand release push-ups. Hang to Overhead Use DB’s, barbell, kettle bells, sandbag, backpack...Read more

Warm-Up 3 Sets: :15 Running High Knees:30 Plank Hold:15 Skipping High Knees:30 Squat Hold:15 Jumping Jacks:30 Rest WOD Complete the Following for Time: 50-40-30-20-10 reps of: Sit-UpsWalking LungesRead more

Warm-up 3 Sets: :30 Jump rope or jog in place:30 Plank hold10 Knee hug to lunge5 Latteral bear crawl, each direction WOD Complete 4, 3 Minute AMRAP’s: Accumulate :30 Hollow Hold20 Air SquatsBurpees x Max Reps Rest 2 minutes between each set Score = Total # of Burpees Read more about hollow holds hereRead more

WOD Recovery Day. Sign-up for online Yoga Spend some time working on mobility, skills, and fundamentals Today’s mobility: Spend some time playing around with the couch stretch Today’s Skill/Fundamental: Spend some time becoming familiar, holding, and rocking in the hollow body position. Read more about how to practice at home HERE You can also complete our Saturday weightlifting and endurance workout which can be found at Beyond the Whiteboard (our code for a free account is NXNW736).Read more

Gyms are closed and many of us have some extra time on our hands. Now is a great time to focus on some fundamentals and skills which we can practice and perfect from home. Today we’re focusing on the hollow body position. The hollow body is a position which is fundamental to human movement and performance. We can take this shape which we practice on the floor and apply it to the pull-up bar, rings, lifting, or any athletic movement which requires neutral stability. We’re going to break it down and provide some formats in which you can practice from home. Begin in the “tuck” position. The lower back is pressed into the floor, ribs are down, our shoulder blades are off the ground, and our knees are tucked into our abdomen. The biggest mistake we see in the beginning is lifting the back off the ground. As we feel...Read more