Read about this year’s CrossFit Open and our Intramural Sign-up for our Intramural here! Warm-Up 3 Sets: 3 Inchworms10 Pineapple Pickers10 Halo Reverse Lunges WOD EMOM for 27 Minutes (9 Sets): Minute 1: Supine Barbell Row x 5 RepsMinute 2: Row x 10/8 CaloriesMinute 3: Deficit Push-Ups or Push-Ups x 10 Reps Sweat class Warm...Read More

Read about this year’s CrossFit Open and our Intramural Sign-up for our Intramural here! Warm-Up 3 Sets: 20 Single Unders5 Single Arm DB Push Press, Each Arm10 PVC Pass Through Strength/Skill Complete 5 Sets: Push Jerk x 3 Reps – Weight by Feel WOD 10 Minute AMRAP: 21 Double-Unders7 Single Arm DB Push Jerks, Right...Read More

Warm-Up 3 Sets: 10 Sit-Ups10 Pineapple Pickers10 Halo Squats20 Mountain Climbers Strength/Skill 6 Sets: 1 Clean + 2 Front Squats @ 85% of Clean 1RM WOD 4 Minute AMRAP: 15 KB Deadlifts 70/53 or 53/3510 KB Goblet Squats Rest 2 Minutes 4 Minute AMRAP: 10 KBS 70/53 or 53/3515 Air Squats Sweat Class Warm up:...Read More

Warm-Up Tabatta Row WOD Run 800 Meters Then… 3 Rounds of: 10 Burpees20 Alternating DB Snatches30 Air Squats 18 Minute Time CapRead More

Read about this year’s CrossFit Open and our Intramural Sign-up for our Intramural here! Warm-Up 3 Sets: 10 Halo Air Squats5 Halo Monster walks (5 left, 5 right)3 Inchworms Strength/Skill Every 2 Minutes For 10 (5 Sets): Back Squat x 3 Reps @83-85%Strict HSPU x 5 Reps OR Push-ups x 10 Reps WOD Every 2...Read More

Read about this year’s CrossFit Open and our Intramural Sign-up for our Intramural here! Warm-Up 3 Sets: 125 Meter Row3 Inchworms10 Sit-Ups Strength/Skill EMOM for 10 Minutes: 5 C2B Pull-Ups5 Burpees WOD EMOM for 10 Minutes: 20 KBS O = 70/53 D = 53/35Read More

Read about this year’s CrossFit Open and our Intramural Sign-up for our Intramural here! Warm-Up 3 Sets: 20 Jumping Jacks10 Pineapple Pickers20 Mountain Climbers WOD EMOM for 24 Minutes (8 Sets): Minute 1: Deadlift x 3Minute 1: Double-Unders x 20 RepsMinute 1: Alternating Pistols or Reverse Lunges x 10 Reps Sweat class Warm up 3...Read More

Read about this year’s CrossFit Open and our Intramural Sign-up for our Intramural here! Warm-Up 3 Sets: 125 Meter Row5 Single Arm DB Front Squats5 Single Arm DB Push Press, Each Arm10 PVC Pass Through Strength/Skill Complete 5 Sets: Push Jerk x 5 Reps – Weight by Feel WOD 12 Minute AMRAP: 500 Meter Row5...Read More

Sign-up for this year’s Intramural here! The CrossFit Open is back after a brief hiatus. While this year is sure to be a bit different, we’re thrilled to continue the tradition of the Open and our own CrossFit NXNW Intramural! CrossFit has aimed to make this the most accessible Open yet, including workout options which...Read More

Warm-Up 3 Sets: 10 Sit-Ups10 Pineapple Pickers10 Halo Squats20 Mountain Climbers Strength/Skill 5 Sets: 1 Clean + 3 Front Squats @ 80% of Clean 1RM WOD 3 Minute AMRAP: Burpee Box Jumps or Step-ups 24/20″ Rest 2 Minutes For Time: 800 Meter Run Score = Reps, Time Sweat class Warm up 2 Sets: :60 jog/...Read More