Active recovery day! Take our online yoga class with Malia by signing-up HERE, or get outside and enjoy the sun. You can also try this weekend’s endurance WOD by heading to Beyond the Whiteboard and creating a free account using our code: NXNW736 For all our online announcements, check out our Blog HERERead More
Warm-up Complete 3 Sets: :30 Jog in place:15 HS or Plank hold10 Knee hug to lunge:30 Shoulder taps:30 Dynamic Scorpian WOD Complete 3 Rounds for Time: 12 Suitcase Lunges, Right Arm3 Wall Walks12 Suitcase Lunges, Left Arm3 Wall Walks Scaling and Equipment Modifications Use any weighted object for the lunges. DB, KB, back pack etc.....Read More
Signup for our online classes Warm-up Complete 3 Sets: :30 Plank:30 Jumping Jacks:15 Inchworms:30 Dynamic Pigeon WOD “G.I. Jane” Complete the Following for Time: 100 Burpee Pull-Ups 22 Minute Time Cap Equipment scaling and modifications Scale pull-ups with jumping pull-ups or ring/towel rows. Find out how to create your own pull-up or row station HERE...Read More
Warm-up :30 Jumping Jacks:30 Squats:30 Mountain Climbers:30 Dynamic Pigeon Then, Using your object for the workout, complete 3 Sets: Inchworms x 3 RepsFront/Goblet Squat x 6 RepsPush-ups x 10 Reps WOD Complete the Following for Time: 50 Sit-ups40 Jump Squats30 Hang Power Cleans40 Grass Hoppers or Mountain Climbers50 Double-unders or jumping JacksRead More
Warm-up :30 Jumping Jacks:30 Squats:30 Mountain Climbers:30 Dynamic Pigeon Then, Using your object for the workout, complete 3 Sets: Deadlifts x 7 RepsTwo armed rows x 6 RepsShoulder to Overhead x 5 Reps WOD Complete the Following for Time: 3-6-9-12-15 Ground to OverheadBurpees over an object Find a barbell, dumbbells, kettle bells, weighted backpack, plate,...Read More
Warm-up 3 Sets: 10 Squats20 Jumping Jacks3 Inchworms WOD 18 Minute AMRAP: 400 Meter Run16 Push-Ups9 Pull-Ups Equipment scaling & modifications -If you don’t have space for a run, jog in place for :90 seconds, or perform 40 Jumping jacks, mountain climbers or 150 single unders. -Learn how to modify your pull-ups at home HERERead More
Active recovery day! Take our online yoga class with Malia by signing-up HERE, or get outside and enjoy the sun. You can also try this weekend’s endurance WOD by heading to Beyond the Whiteboard and creating a free account using our code: NXNW736Read More
Warm-Up :30 Tip toe walk:30 Heel Walk:30 Running high knees:30 Skipping high knees10 Shoulder taps3 Inchworms Then, 3 Sets: 10 KB Deadlifts5 Push-Ups3 Box Jumps or Step-ups WOD Complete 6 Rounds for Time: 5/3 Strict HSPU or Seated DB Press10 KB Swings7 Box Jumps or Step-ups Equipment scaling & modifications Use any object to complete...Read More
Warm-Up 10 Knee Hug to twisting lunge:30 Tip toe walk:30 Heel Walk:30 Running high knees:30 Skipping high knees Then, 3 Sets: 6 Alternating Lunges6 Push single arm press each arm5 Pull-ups or rows WOD 12 Minute AMRAP: 8 Single Arm Overhead Walking Lunge, right arm8 Single Arm Overhead Walking Lunge, left arm12 Pull-Ups100 Meter Run...Read More
