You will be seeing some home workouts which call for pul-ups or rows. Read here on ways to do pull-ups and modify them at home Warm-Up Complete 4 Sets: 100 Meter jog or :30 Stationary Jog or Jump rope:15 Bear Crawl10 Sit-Ups Then, Roll out calves with roller or any objectQuad Stretch WOD Complete 7 Rounds for Time: 100 Meter Farmer Carry20 Mountain Climbers10 Lateral Burpees over any object 21 Minute Time Cap Equipment & Scaling Farmer Carry Choose a heavy weight/distance that will take at least :30-1 minute. -Use heavy DB’s or KB’s -If you have no weights, find two heavy objects, or two bags and fill them with objects to make them heavy. Sand bags, weighted buckets, weighted bags, weighted luggage etc… -If you can’t find two heavy objects or two bags to fill, find one heavy odd object to carry, any way you can. Log, rock, tire,...Read more

Warm-Up 3 Sets: Reverse Snow Angels x 8 @ 2020Calf Raises x 10Scorpion x 6 Then, Calf stretch on wallShoulder stretch on wallPigeonDown DogPigeon WOD Complete Five, 3-minute AMRAPS: 20 Double-Unders or 40 Single Unders4 Power Cleans 135/958 Push-Ups Rest 1 Minute Between Each Set Equipment Scaling Options No Jump Rope – 20 foot taps to an object or Jumping Jacks No Barbell – Use DB’s or KB’s, or a weighted back pack. No Weights – Replace with box jumps (If you don’t have a box try using steps on your stairs or other elevated objects) No Box – Replace with Power Jumps Push-Ups – Scale to a higher object to maintain proper technique and full range of motionRead more

Register for your online classes here Warm-Up 3 Sets: :15 Tuck Hold or Hollow Hold:15 Plank Hold:30 Wall Sit Then, Lunge StretchPigeonDown DogLunge StretchPigeon WOD 20 Minute AMRAP: 2 Wall Walks or Stationary Inchworms4 Burpees6 Sit-Ups8 Air SquatsRead more

If you haven’t heard, gyms will be closing for indoor workouts the next four weeks. You can read more about it here: https://crossfitnxnw.com/blog/ We will be open Monday, but after that it will be online classes, and some outdoor classes. We will also be lending equipment to members. Warm-Up 3 Sets: 125 Meter Row10 Reverse Lunges5 Strict BB Press Strength/Skill Front Squat 12 Minutes to Build to a Heavy Set of 6 From the Ground WOD 12 Minute AMRAP: 10 Push Press 95/6510 Front Rack Reverse Lunges 95/65250 Meter RowRead more

First off, we’d like to thank everyone who’s supported us over the past eight years, and especially the past nine months. This year has been rough, but seeing all of you at the gym and online each days makes it well worth the hard work. Unfortunately, gyms are included in the most recent shutdown for four weeks. The good news is you can still workout. Staying on top of you health and fitness during this time will be crucial to your physical and mental well being. Plus, we don’t want to loose all those gains we’ve been making. Online Classes & Equipment Borrowing for Members Our online classes have been up and running for the past nine months with great success. We’ve updated the online class schedule to include many more classes. If you have yet to try one, please give it a shot. It seems weird at first, but...Read more