Warm-Up Complete three sets: :30 Single unders or jumping jacks:30 Pineapple pickers:30 Tuck hold WOD Complete 5 Rounds for time: 10 Deadlifts15 Tuck-ups or Sit-ups20 Double UndersRead more

Warm-Up Complete three sets: :30 Running High Knees5 Yogi Push-Ups:30 Pineapple pickers3 Inchworms WOD 15 Minute AMRAP: 20 Step-Ups20 Air Squats20 Push-Ups Add a weight vest or weighted backpack for an extra challenge Equipment modifications and scaling Find a stump, bench, box, or furniture to perform step-ups. If you can’t find a good spot, perform lunges.Read more

Sign-up for Sunday’s online CrossFit class or Yoga class HERE Track your workouts and access our supplemental workouts by going to Beyond the Whiteboard Use our code NXNW736 to create a free account Warm-Up Complete 3 Sets: :30 Jumping Jacks:30 Air Squats:30 Burpees:30 Sit-Ups Rest :10 between each movement WOD Build your own 20 Minute EMOM: Minute 1 – Movement of your choiceMinute 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 PistolsMinute 2 – 30 Second HS HoldRead more

Rest DayRead more

Don’t forget to sign your kids up for Friday’s online CrossFit Kids class Register here. Warm-Up :30 Jumping Jacks:30 Mountain Climbers:30 Sit-Ups Then, 3 Sets: Hand Release Push-up x 5-10 RepsReverse Lunge + Reverse Lunge + Squat x 10 RepsPVC or Broomstick Pass Through x 10 Reps WOD Complete 5 Rounds for Time: 100 Meter Farmers Carry10 Push Press20 Air SquatsRead more