Check out our tips & tricks for quarantine Murph Warm-up 3 Sets: :30 Minute Jog:30 Plank:30 Pinneapple pickers:30 Shoulder tap:30 Jumping Jacks:30 Dynamic Scorpion WOD Complete 5 Rounds for Time: 10 Deadlifts20 ft. Burpee Broad JumpsRead more

Warm-up 1 Minute Jog10 Knee hug to lunge10 Dynamic Pigeon10 Butterfly Sit-ups5 Inchworms Then, 3 Sets: 5 Knee to hip deadlift5 Bent over rows5 Hang Power Cleans5 Push Press or Push Jerk WOD Complete the Following for Time: 35-20-15 Sit-UpsHang to overheadDouble-unders or Jumping Jacks -Use DBs, barbell, weighted back pack, or any object for your ground to overhead.Read more

Warm-up 3 sets: 10 Knee hug to lunge10 Calf raises:15 Skipping high knees:15 Mountain Climbers WOD “Bradley” 10 rounds for time of:Sprint 100 meters10 Pull-upsSprint 100 meters10 BurpeesRest 30 seconds 35 Minute Time Cap Equipment Scaling & Modifications Read about modifying pull-ups at home HERE If you don’t have 100 meters to run, perform 20 jumping jacks or mountain climbers.Read more

Warm-up 3 sets: 10 Knee hug to lunge10 Calf raises:15 Skipping high knees:15 Mountain Climbers WOD 15 Minute AMRAP: 200 Meter Run20 Squats10 Push-UpsRead more

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