Join us Monday in our online classes to complete workout 2 of CrossFit HQ’s online competition/fundraiser Warm-Up GENERAL WARM-UP:⁣⁣ Work for 20 seconds, rest for 10 seconds, alternating between each movement:⁣ Hop in Place ➞ Plate Hops ⁣Scap Push-ups ➞ Push-Ups⁣Air Squats⁣Squat Thrusts⁣⁣ Suggestion: 2-3 rounds, increasing the pace and/or movement difficulty each round) ⁣⁣SPECIFIC WARMUP:⁣ Double Under “Penguin Drill” ⁣⁣ :30sec Jump w/ Single Hand-taps (without rope)⁣:30sec Jump w/ Double Hand-taps (without rope)⁣1min Single/Double Under Practice or Jumping Jacks⁣ ⁣Burpee Warmup⁣ 10 Stepping Back/Stepping Up⁣10 Jumping Back/Stepping Up⁣10 Jumping Back/Jumping Up⁣ ⁣⁣ WOD For time:100 double-unders21 burpees75 double-unders15 burpees50 double-unders9 burpees Time cap: 15 minutesRead more

Join us Monday in our online classes to complete workout 2 of CrossFit HQ’s online competition/fundraiser Sign-Up for this morning’s yoga class HERE Warm-Up 15 Jumping Jacks:20 Tuck Hold10 Knee Hug to Lunge:20 Push-Up Plank Hold or HS Hold10 Power Jumps:20 Squat Hold10 Dynamic Pigeon WOD 12 Minute AMRAP: 10 Reverse Lunges10 Push-ups or 5 Strict HSPU10 Goblet SquatsRead more

WOD Active recovery day! Take our online yoga class with Malia by signing-up HERE, or get outside and enjoy the sun. You can also try this weekend’s endurance WOD by heading to Beyond the Whiteboard and creating a free account using our code: NXNW736 For all our online announcements, check out our Blog HERERead more

Check-out our latest blog post for at-home pull-up modifications HERE Warm-Up 2 Sets: 20 Mountain Climbers10 Pineapple Pickers10 Yogi Push-Ups Stretch WOD 20 Minute AMRAP: 5 Burpees15 Sit-Ups10 Deadlifts Equipment Scaling Deadlifts: Use barbell, Db’s, Kb’s, Back pack or any wiehted object. For an extra challenge, find an odd object (rock, log etc..).Read more

Check out our blog HERE to keep up with everything CrossFit NXNW Online https://www.youtube.com/watch?v=0tP0ZfMk66s&feature=youtu.be Warm-Up 2 Sets: 1 Minute run, row, bike, jog in place:15 Tuck Hold:30 Superman Hold:30 Push-Up Plank Hold WOD 6 Minute AMRAP: 10 Front Squats10 Pull-Ups, ring rows, towel rows, or DB Rows Rest 2 Minutes 6 Minute AMRAP: 25′ Bear Crawl or :15 Stationary Bear25′ Broad JumpRead more