WOD

Refer A Friend

Invite A Friend To Check Us Out!
30
Mar

Tuesday 3/31/2020

We’ve added new interactive online class times! Click HERE to sign-up!

Use our code: NXNW736 to create a free account for Beyond the Whiteboard! This a way to log your workouts on your phone and connect with others form our gym. Click HERE to get started!

Warm-Up

15 Calf Raises
2 Lunge Matrix each leg (1 rep = forward, side, reverse )
10 Air Squats
:15 Running High Knees
:15 kipping High Knees
3 Inchworms

Mobility/Stretching

WOD

Complete the Following for Time:

400 Meter Run
50 Air Squats
10 Walking Lunges
400 Meter Run
40 Air Squats
20 Walking Lunges
400 Meter Run
30 Air Squats
30 Walking Lunges
400 Meter Run
20 Air Squats
40 Walking Lunges
400 Meter Run
10 Air Squats
50 Walking Lunges

22 Minute Time Cap

*Wear weighted back pack or vest for an extra challenge.

Equipment Scaling & Modifications

Run:

Row 500, bike 20 Cals, 100 alternating leg single Unders, or 50 jumping jacks

Lunges:

Stationary lunges if you don’t have room to perform them walking.

29
Mar

Monday 3/30/2020

We’ve added new interactive online class times! Click HERE to sign-up!

Use our code: NXNW736 to create a free account for Beyond the Whiteboard! This a way to log your workouts on your phone and connect with others form our gym. Click HERE to get started!

Warm-Up

3 Sets:

:15 Slow Air Squats
:15 Bear Crawl
:15 Reverse Snow Angels

Stretch/Mobility

Strength/Skill

EMOM for 10 Minutes

Station 1 – Front Squat x 7 Reps
Station 2 – Tuck-Ups x 10 Reps

  • Use a backpack, barbell, DB’s, KB’s, water jugs, or any weighted object for the Front Squats.

WOD

CrossFit Open Workout “12.1”

7 Minute AMRAP:

Burpees to a 6″ Target

29
Mar

Sunday 3/30/2020

We are now on Beyond the Whiteboard. This will provide a virtual whiteboard for posting workouts as well as a way to track and analyze your workouts. Use our code NXNW736 to make a profile. Click HERE to get started!

Click HERE to sign-up for one of our online classes! Each time you attend you will be entered in a raffle to win a shirt, hat, sticker, and Fitaid.

Warm-Up

3 Sets:

10 Pineapple Pickers
8 Reverse Snow Angels
10 Reverse Lunges

WOD

8 Rounds for Time:

7 DB Push Press 50/35
10 DB Deadlifts

28
Mar

Saturday 3/28/2020

Active recovery day! Take this morning’s yoga class by signing up HERE. You can also create a Beyond the Whiteboard account HERE using the code: NXNW736

If you would like us to create a workout with the equipment available to you, let us know and we’ll set-up a Zoom meeting!

26
Mar

Friday 3/27/2020

We are now on Beyond the Whiteboard. This will provide a virtual whiteboard for posting workouts as well as a way to track and analyze your workouts. Use our code NXNW736 to make a profile. Click HERE to get started!

Click HERE to sign-up for one of our online classes! Each time you attend you will be entered in a raffle to win a shirt, hat, sticker, and Fitaid.

Warm-Up

2 Sets:

10 Sit-Ups
10 Squats
10 Lunges

Couch Stretch
Pigeon
Down dog
Pigeon

WOD

20 Minute AMRAP:

3 Wall Walks
10 Burpees
10 Shoot Throughs
10 Grasshoppers

  • One Shoot Through is all the way through and back.
  • One Grasshopper is completing both sides

Modified

20 Minute AMRAP:

3 Inchworms
10 Burpees
:15 Superman Hold to :15 Tuck Hold
10 Mountain Climbers

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