Click Here For Virtual Class Schedule & to Sign-up https://www.facebook.com/CrossfitNXNW/videos/1282644435456890/ Warm-Up Complete 4 Sets: 100 Meter jog or :30 Stationary Jog or Jump rope :15 Bear Crawl 10 Sit-Ups Then, Roll out calves with roller or any object Beauty Queen WOD Complete 7 Rounds for Time: 100 Meter Farmer Carry 20 Mountain Climbers 10 Lateral Burpees over any object 21 Minute Time Cap Equipment & Scaling Farmer Carry Choose a heavy weight/distance that will take at least 1 minute. -Use heavy DB’s or KB’s, or two Barbells. -If you have no weights, find two heavy objects, or two bags and fill them with objects to make them heavy. -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, heavily loaded barrow etc… -Limited space? Carry back and forth in a small space, for about...Read more

Want More Instruction? Click Here For Virtual Classes https://www.facebook.com/CrossfitNXNW/videos/519699025401456/ Warm-Up 3 Sets: Reverse Snow Angels x 8 @ 2020 Calf Raises x 10 Scorpion x 6 Then, Calf stretch on wall Shoulder stretch on wall Pigeon Down Dog Pigeon ______________________________________________________________________________ WOD Complete Five, 3-minute AMRAPS: 20 Double-Unders or 40 Single Unders 4 Power Cleans 135/95 8 Push-Ups Rest 1 Minute Between Each Set ______________________________________________________________________________ Equipment Scaling Options No Jump Rope – 20 foot taps to an object or run in place 20 steps No Barbell – Use DB’s or KB’s. 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 Explosive Jumps Push-Ups – Scale to a higher object to maintain propper technique and full range of motionRead more

https://www.facebook.com/CrossfitNXNW/videos/239085243897371/?notif_id=1584423022847121&notif_t=page_post_reaction Gym’s are shut down in Washington until March 31st. Here’s Tuesday’s home workout. No equipment needed. Warm-Up 3 Sets: :15 Tuck Hold or Hollow Hold :15 Plank Hold :30 Wall Sit Then, Lunge Stretch Pigeon Down Dog Lunge Stretch Pigeon WOD 20 Minute AMRAP: 2 Wall Walks or Stationary Inchworms 4 Burpees 6 Sit-Ups 8 Air SquatsRead more

When we started doing CrossFit, we got our WODS online and worked out at home or public places with very little equipment. We had to be creative and modify movements depending on what you had. Before CrossFit NXNW we taught classes in public spaces with very little equipment. For us, this is going back to our roots and we’re excited for the challenge. We’ve had a feeling this was going to happen for the past week so we’ve been working hard to come up with ideas to keep our members healthy and working out during this time. Here are several things we’re planning for our members the next two weeks: Daily Home Workouts and Instructional Videos. We’re planning to post daily workouts along with instructional videos for you to work out from home. These workouts will have different tiers depending on the equipment you have available to you. If you...Read more

Time to get creative! In addition to our normal workout post, we’ll be adding alternate versions for those of you working out from home. We’ll be testing some interactive online classes early this week. Stay tuned for some opportunities to help us test these. Download the “Zoom Meeting” app if this is something you’re interested in. Strength/Skill Front Squat 12 Minutes to Build to a Heavy Set of 7 From the Ground WOD 12 Minute AMRAP: 10 Push Press 95/65 10 Front Rack Reverse Lunges 95/65 200 Meter Run Home Workout Strength/Skill 7 Sets: If you have a Barbell – Perform as written above DB’s, or kB – Perform with them in the front rack position. 10 Sit-Ups between each set No Weights – Try to find some sort of heavy object around the house. 10 Sit-Ups between each set OR, 7 Sets of: 10 Air Squats 10 Sit-Ups WOD...Read more