Missing your gym friends and coaches? Try one of our new online classes HERE Warm-Up 3 Sets: Calf Raise (try to find an elevated surface) x 10 RepsPush-Up Plank Hold x 30 SecondsRussian Baby Makers x 10 Reps Then, Calf StretchRoll Calves – any object ______________________________________________ Strength/Skill Single Arm DB Rows (use any object) x...Read More
Warm-Up 3 Sets: Reverse Snow Angels x 8 RepsReverse Alternating Lunges x 10 RepsStationary Inchworms x 3 Reps Then, PigeonScorpion Strength/Skill 3 Sets: Turkish Get-Up x 3 Reps Each Arm or Turkish Sit-Up x 6 RepsStrict Pull-Ups x 5-10 Reps Use any Object for Turkish Get-Ups. Start with no weight until you have the steps...Read More
WOD Build your own 20 Minute EMOM: Minute 1 – Movement of your choiceMinute 2 – Movement of your choice -Choose two movements which are weaknesses and make your own EMOM. Choose a rep range which ensures you get at least 20-30 seconds rest each minute. \ Example: Minute 1 – 8 PistolsMinute 2 –...Read More
Warm-Up -10 Pineapple Pickers-10 Alternating Hand to toes-5 Single Arm DB Rows, each arm – use any Object -Elbow on Wall-Straddle Middle (Focus on keeping s straight back, only lean far enough forward to feel a stretch)-Straddle Left-Straddle Right WOD 8 Minute AMRAP 15 Ground-to Overhead20 Air Squats Rest 2 Minutes 8 Minute AMRAP: 15...Read More
You will be seeing some home workouts which call for pul-ups or rows. Read here on ways to do pull-ups and modify them at home Warm-Up Complete 4 Sets: 100 Meter jog or :30 Stationary Jog or Jump rope:15 Bear Crawl10 Sit-Ups Then, Roll out calves with roller or any objectQuad Stretch WOD Complete 7...Read More
Warm-Up 3 Sets: Reverse Snow Angels x 8 @ 2020Calf Raises x 10Scorpion x 6 Then, Calf stretch on wallShoulder stretch on wallPigeonDown DogPigeon WOD Complete Five, 3-minute AMRAPS: 20 Double-Unders or 40 Single Unders4 Power Cleans 135/958 Push-Ups Rest 1 Minute Between Each Set Equipment Scaling Options No Jump Rope – 20 foot taps...Read More
Register for your online classes here Warm-Up 3 Sets: :15 Tuck Hold or Hollow Hold:15 Plank Hold:30 Wall Sit Then, Lunge StretchPigeonDown DogLunge StretchPigeon WOD 20 Minute AMRAP: 2 Wall Walks or Stationary Inchworms4 Burpees6 Sit-Ups8 Air SquatsRead More
If you haven’t heard, gyms will be closing for indoor workouts the next four weeks. You can read more about it here: https://crossfitnxnw.com/blog/ We will be open Monday, but after that it will be online classes, and some outdoor classes. We will also be lending equipment to members. Warm-Up 3 Sets: 125 Meter Row10 Reverse...Read More
First off, we’d like to thank everyone who’s supported us over the past eight years, and especially the past nine months. This year has been rough, but seeing all of you at the gym and online each days makes it well worth the hard work. Unfortunately, gyms are included in the most recent shutdown for...Read More
Warm-Up 4 Sets: 20 Jumping Jacks10 Pineapple Pickers10 KB Deadlifts WOD Complete the Following for Time: 800 Meter Run30 Kettle Bell Swings 53/3530 Burpees20 Kettle Bell Swings20 Burpees10 Kettle Bell Swings10 Burpees5 Kettle Bell Swings5 BurpeesRead More
