Free registration for Support Your Local Box online competition/fundraiser HERE The first workout of the Support Your Local Box Fundraiser has been announced. We want to complete this workout with you in our online classes on Monday. sign-up for our online classes HERE Warm-Up 3 Sets: Push-up Plank x :15Inchworms x 3Tuck Hold x :15 WOD EMOM for 20 Minutes: Station 1 -Sit-Ups x 10-15 RepsStation 2 – Pull-Ups, Rows,or DB Row x 5-10 RepsRead more

The first workout of the Support Your Local Box Fundraiser has been announced. We want to complete this workout with you in our online classes on Monday. Past, present, and future CrossFit NXNW members are all welcome to join in the fun from home! Free registration for Support Your Local Box online competition/fundraiser HERE Active recovery day! Sign-up for Yoga at 9:00 HERE Virtual Trivia at 5PM tonight! register HERERead more

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