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

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 3 Sets: :15 Slow Air Squats :15 Bear Crawl :15 Reverse Snow Angels Stretch/Mobility Strength/Skill EMOM for 10 Minutes Station 1 – Front Squat x 7 Reps Station 2 – Tuck-Ups x 10 Reps Use a backpack, barbell, DB’s, KB’s, water jugs, or any weighted object for the Front Squats. WOD CrossFit Open Workout “12.1” 7 Minute AMRAP: Burpees to a 6″ TargetRead more

We are now on Beyond the Whiteboard. This will provide a virtual whiteboard for posting workouts as well as a way to track and analyze your workouts. Use our code NXNW736 to make a profile. Click HERE to get started! Click HERE to sign-up for one of our online classes! Each time you attend you will be entered in a raffle to win a shirt, hat, sticker, and Fitaid. Warm-Up 3 Sets: 10 Pineapple Pickers 8 Reverse Snow Angels 10 Reverse Lunges WOD 8 Rounds for Time: 7 DB Push Press 50/35 10 DB DeadliftsRead more

Active recovery day! Take this morning’s yoga class by signing up HERE. You can also create a Beyond the Whiteboard account HERE using the code: NXNW736 If you would like us to create a workout with the equipment available to you, let us know and we’ll set-up a Zoom meeting!Read more