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 https://www.facebook.com/CrossfitNXNW/videos/871715969957302/ Warm-Up 3 Sets: :30 Jog, Bike, Row, Jump Rope, or Jog in Place 10 Air Squats 10 Step Downs or Reverse Lunges 5 Single Arm Strict Shoulder Press, Each Arm – Any Object then, Shoulder Stretch Scorpion Pigeon ________________________________________________________ Strength/Skill 3 Sets: Broad Jump x 3 Reps Tuck Hold x :30 Seconds ____________________________________________________________ WOD 15 Minute AMRAP: -20 Alternating Pistols or Reverse Lunges -10 Hang Power Cleans (Use Weighted Back Pack, Barbell, DB’s, KB’s, Sandbag) -5 Strict HSPU or 10 Push-Ups *Optional use of your weighted object during the pistols or lunges.Read more

Missing your gym friends and coaches? Try one of our new online classes HERE https://www.facebook.com/CrossfitNXNW/videos/163622851387850/ Warm-Up 3 Sets: Calf Raise (try to find an elevated surface) x 10 Reps Push-Up Plank Hold x 30 Seconds Russian Baby Makers x 10 Reps Then, Calf Stretch Roll Calves – any object ______________________________________________ Strength/Skill Single Arm DB Rows (use any object) x 8 Reps Each Arm HS Walk x Max Distance or Wall Walk x 3 Reps or Stationary Inchworms x 3 Reps ______________________________________________ WOD “Annie” Reps For Time 50-40-30-20-10 Double-Unders Sit-Ups -Scale Du’s by doubling the reps with singles. Jog in pale 30 Seconds if you don’t have a Jump RopeRead more

Click HERE to sign-up for one of our online classes! https://www.facebook.com/CrossfitNXNW/videos/2856289701118266/ Warm-Up 3 Sets: Reverse Snow Angels x 8 Reps Reverse Alternating Lunges x 10 Reps Stationary Inchworms x 3 Reps Then, Pigeon Scorpion _____________________________________________________________________ Strength/Skill 3 Sets: Turkish Get-Up x 3 Reps Each Arm or Turkish Sit-Up x 6 Reps Strict Pull-Ups x 5-10 Reps Use any Object for Turkish Get-Ups. Start with no weight until you have the steps down.Find a pull-up spot if you don’t have a bar. Modify with towel Pull-Ups or Towel Rows. WOD Complete 5 Rounds for Time: 15 Back Pack Deadlifts 15 Back Pack Push Press 15 Burpees Over Back Pack Grab a Back Pack and fill to desired weight.Feel free to modify with a barbell, sandbag, or Dumbbells if you have them.Read more

WOD Build your own 20 Minute EMOM: Minute 1 – Movement of your choice Minute 2 – Movement of your choice -Choose two movements which are weaknesses and make your own EMOM. Choose a rep range which ensures you get at least 20-30 seconds rest each minute. \ Example: Minute 1 – 8 Pistols Minute 2 – 30 Second HS HoldRead more

WOD The weather is going to be nice today, followed by several days of cooler temperatures. Take advantage and go for hike, run, paddle, walk, pretty much anything outside. We’re fortunate to live in an area where we can find plenty of space to ourselves outdoors. If you are looking for workout ideas, email me [email protected] and I’ll put something together for you. We’re also available for online calls through Zoom to help walk you through a workout!Read more