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

Check out our blog HERE to keep up with everything CrossFit NXNW Online https://www.youtube.com/watch?v=0tP0ZfMk66s&feature=youtu.be Warm-Up 2 Sets: 1 Minute run, row, bike, jog in place:15 Tuck Hold:30 Superman Hold:30 Push-Up Plank Hold WOD 6 Minute AMRAP: 10 Front Squats10 Pull-Ups, ring rows, towel rows, or DB Rows Rest 2 Minutes 6 Minute AMRAP: 25′ Bear Crawl or :15 Stationary Bear25′ Broad JumpRead more

Join us on Beyond the Whiteboard! This app will allow you to track workouts, communicate with gym friends, and access our at-home workouts and exclusive programming (such as: olympic weightlifting, endurance) during the pandemic. Click HERE. Use our code: NXNW736 to create a free account.Read more

Beginning Monday, April 6th, we’ll be offering an Endurance program free to our members at Beyond the Whiteboard. The program is three days per week and can be a supplement to the at home workouts we’ve been posting. What equipment will I need? A safe place to run or bike, or, a rower, stationary bike, or treadmill. How does the Programming Work? Workouts are posted three days each week. Each week consists of a short distance interval, medium distance interval, and longer distance interval. Only choose one of the endurance workouts listed on Beyond the Whiteboard. How do I access Beyond the Whiteboard? Click HERE. Use our code: NXNW736 to create a free account.Read more