Warm-Up 3 Sets: 20 Jumping Jacks10 Lunges10 Sit-Ups3 Inchworms WOD Complete 5 Rounds of the Following fro Quality: Single Arm Strict Press x 8 reps each armSingle Arm Bent over Row x 8 reps each armHS Walk or Wall walk or Inchworm x :30Hollow to Superman or Tuck to Superman x 8 Reps – hold...Read More

Learn about The Murph Challenge sponsored by Port Orchard Police Chief Brown & tips,tricks, and how to scale Murph from home! Don’t forget to post your time in the comments below! Warm-Up :30 Jumping Jacks:30 Reverse Lunges:30 Mountain Climbers:3 Dynamic Pigeon WOD “Murph“ For time:1 mile Run100 Pull-ups200 Push-ups300 Squats1 mile Run “In memory of...Read More

Check out our tips & tricks for quarantine Murph Warm-Up 2 Sets: 10 Calf Raises3 Inchworms:30 Tip Toe Walk:30 Heel Walk10 Pineapple Pickers10 Dynamic Pigeon Then, 3 Sets: 10 Pull-Ups, Rows, or DB Rows10 Push-Ups, Deficit Push-ups, or 5 Strict HSPU WOD “Death By Shuttle Run“ 1)Mark out 30 feet. 2) On Minute 1, run...Read More

Warm-up Complete 2 Sets: :30 Mountain climbers:30 Knee hug to lunge:30 T Push-ups:15 HS or Plank Hold Then, 3 Sets: 2 Front Squats2 Push Press2 Thrusters WOD Complete the Following for Time: 100 Front Rack Lunges*Complete 3 Thrusters after every 10 stepsRead More

Check out our tips & tricks for quarantine Murph Warm-up 3 Sets: :30 Minute Jog:30 Plank:30 Pinneapple pickers:30 Shoulder tap:30 Jumping Jacks:30 Dynamic Scorpion WOD Complete 5 Rounds for Time: 10 Deadlifts20 ft. Burpee Broad JumpsRead More

Warm-up 1 Minute Jog10 Knee hug to lunge10 Dynamic Pigeon10 Butterfly Sit-ups5 Inchworms Then, 3 Sets: 5 Knee to hip deadlift5 Bent over rows5 Hang Power Cleans5 Push Press or Push Jerk WOD Complete the Following for Time: 35-20-15 Sit-UpsHang to overheadDouble-unders or Jumping Jacks -Use DBs, barbell, weighted back pack, or any object for...Read More

Warm-up 3 sets: 10 Knee hug to lunge10 Calf raises:15 Skipping high knees:15 Mountain Climbers WOD “Bradley” 10 rounds for time of:Sprint 100 meters10 Pull-upsSprint 100 meters10 BurpeesRest 30 seconds 35 Minute Time Cap Equipment Scaling & Modifications Read about modifying pull-ups at home HERE If you don’t have 100 meters to run, perform 20...Read More

Warm-up 3 sets: 10 Knee hug to lunge10 Calf raises:15 Skipping high knees:15 Mountain Climbers WOD 15 Minute AMRAP: 200 Meter Run20 Squats10 Push-UpsRead 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: 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