7.1.16 WOD
July 4, 2016WOD: 5 rounds for time 15 Wallballs 20/14 @ 10'/9' 10 Overhead Squats 115/80 5 KB Weighted pistols (R) 35/26 5 KB Weighted pistols (L) 35/26
WOD: 5 rounds for time 15 Wallballs 20/14 @ 10'/9' 10 Overhead Squats 115/80 5 KB Weighted pistols (R) 35/26 5 KB Weighted pistols (L) 35/26
6.30.16 WOD
June 30, 2016Athletes, just a heads up, our optional contracts are now available. If you know you are going to be a NSXFit athlete for the rest of your life (wink, wink) then you might want to jump on this deal and save some cash. We are offering the following... 6 & 12 Month Contracts (Tax not included) Individual Unlimited (Regular Price $840/$1680) 6 month contract - 5% Discount off regular price – $798 ($133/Month) Save $7/month 12 month contract -
6.29.16 WOD
June 29, 2016Athletes, KEPR's Kelley Bayern is doing a story on our box and competition that is coming up August 6th. We would like a full 3:30/4:30 open gym this Friday (1st) with you all, doing what you do best, working out. I know the heat is playing a part on attendance, but I must just say... Suck it up. Lol just kidding. Drink water. We would love to see everyone's supporting Friday for our event promotional interview. Hope to see you all there. PS. Mak
6.28.16 WOD
June 28, 2016Athletes, Registration for the 2016 Atomic Throwdown is live. Just a few things to keep in mind with our registration. At most competition the price is set for individuals at around $60 or higher. Our price is $86 for both athletes. You are looking at $43 a person before tax. Cheaper then most competitions. Also please keep in mind that this price includes a shirt and that all the proceeds go to the Domestic Violence Services of the Tri-Cities. W
6.27.16 WOD
June 27, 2016WOD: For total reps and rounds 1 RM Double Unders Rest Death by 10m Shuttle sprint Rest 1 Minute then, 1 RM Double Unders Note: On your first attempt of double unders, you will get two chances. On your second set of double unders you will only get one attempt.
6.27.16 WOD
June 26, 2016BLACK OUT WEEK!!!!! In case you do not know what black out week is and how it works here is a short explanation. Black out week - no WODs are post until the close of business. If any staff member of Natural Selection CrossFit sees or hears anyone telling others what the WOD is they will be charged a black out fee of 200 burpees. This is to include posting it on social media or text messaging it. Enjoy the WODs this week!
6.24.16 WOD
June 23, 2016WOD 1: 7 Minute AMRAP Burpees WOD 2: 7 Minute AMRAP 7 Dragon-Fly's 7 Bar Muscle-up 7 Evil Wheel's
6.23.16 WOD
June 22, 2016WOD: "Helen" 3 Rounds for Time 400m Run 21 Kettlebell Swing@53/35 12 Pull-up 14 Minute Time Cap
6.22.16 WOD
June 21, 2016Strength: 15 Minutes to Establish 1RM Power Clean WOD: For Time 5-4-3-2-1 Power Clean@85% of 1RM 100-80-60-40-20 Double Unders
6.21.16 WOD
June 20, 2016Hero WOD: "Loredo" 6 Rounds For Time 24 Squats 24 Push-Ups 24 Walking Lunge steps 400M Run 20 Minute time cap.
