Warm-Up 3 Sets: 10 Sit-Ups10 Pineapple Pickers10 Halo Squats20 Mountain Climbers Strength/Skill 5 Sets: 1 Cleans + 2 Front Squats @ 90% of Clean 1RM WOD 5 Minute AMRAP: 250 Meter Row10 Burpees Rest 3 Minutes 5 Minute AMRAP: 15 Sit-Ups15 Hand Release Push-Ups __________________________________________________________ Sweat Class Warm up 3 Sets 2 lunge, lunge , squat complex10 jumping jacks10 banded pull aparts WOD 8 min. AMRAP 5 push ups10 pull ups/ ring row/ DB row15 air squatsRest 2 min. 8 min. AMRAP 5 burpees10 lunges15 sit upsRead more

Warm-up 125 Meter Row20 Halo Revese Lunges3 Inchworms WOD 15 Minute AMRAP: 500 MeterRow20 DB Lunges 50/35 OR Make up day for “21.1”Read more

Welcome to the 2021 Intramural! You can find your teams/sign-up here For time: 1 wall walk10 double-unders3 wall walks30 double-unders6 wall walks60 double-unders9 wall walks90 double-unders15 wall walks150 double-unders21 wall walks210 double-unders Time cap: 15 min.Read more

Welcome to the 2021 CrossFit NXNW Intramural Open! Below are the most recent teams, but they are not final, we are still receiving sign-ups and you can sign-up here. Each week we will announce theme which will help you get points for your team if you choose to dress-up! You can learn more about the Intramural here. Week 1 theme is Decades! Dress in 60’s, 70’s, 80’s, 90’s attire etc.. Team Shrug Life Katie SEric SMathew YAlexandria PEd SBreezy MTori FAlexis SChristian JChris MNancyHenri AnnChelsea Team Rowing Pains Bethany SEric CatronAndy Freakin MitchellPinky WMichelle EAndrew SLori LLeah ABianca MHannah FJesseBrianEstrella Team The Weight List Rhonda LKat CJustin WRachel CAbigail BKen RBritney CTyler AMicheal GNatalie TGaryLeslieKevin Team Less Talk’n, More Squat’n Lance VDonna MJolette LDanielle MRobert LEmilee AErin HAbbySeanLeeMalloryHanaGraceRead 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 Pickers10 Halo Squats5 Halo Monster Walks each direction Strength/Skill Back Squat 5-5-5-5 @60% WOD Complete the Following for Time: Run 1 Mile Compare to 10/1/2020Read more