4.11.16 WOD
April 10, 2016WOD: 10 Minutes to establish 1RM bench press. Then: "Tabata This" Tabata Air Squat Rest 1 Minute. Tabata Push-up Rest 1 Minute. Tabata Pull-up Rest 1 Minute. Tabata Sit-up
WOD: 10 Minutes to establish 1RM bench press. Then: "Tabata This" Tabata Air Squat Rest 1 Minute. Tabata Push-up Rest 1 Minute. Tabata Pull-up Rest 1 Minute. Tabata Sit-up
4.8.16 WOD
April 7, 2016We have an incredible opportunity for all of our athletes from the Finish Strong Fitness Games April 20-22 at the Spokane Convention Center. Teams of 2 (male/male or female/female) can sign up for the Novice, RX or Elite division and use promo code OUTOFTOWNTEAM to save 50% off your registration, as low as $47.50 per team or just $23.75 per person. This is a fantastic price for a competition and a great way to get your feet wet! The first 5 tea
4.7.16 WOD
April 6, 2016Warmer weather is upon us, summer is right around the corner and now is the time when lots of people really start thinking about making some changes to their fitness. If you have a friend who has been interested in Crossfit or that you think may embrace it, now is the time! Have your friends come to our FREE intro class on Friday April 8th, 15th, 22nd or 29th at 5:30 PM and sign up to be a member, you will get $25 off your membership! If you co
4.6.16 WOD
April 5, 2016Athletes, If you are planning on heading to CrossFit Regionals in Portland the weekend of May 19-22, Coach Mary has reserved a block of rooms at the Best Western hotel 4 miles from the Moda Center! Rooms are $120 per night + tax and you have until April 23rd to book at this rate. Click through this link to reserve with the NSX group -----> http://book.bestwestern.com/bestwestern/groupSearch.do… There is a conference going on that weekend in
4.5.16 WOD
April 4, 201610 Minutes to establish 1 rep max and Strict Press. Then: 5 Rounds For Time: 10 Box Jump @24/20 5 Power Clean @155/105 5 Push Jerk @155/105 17 Minute time cap.
4.4.16 WOD
April 3, 2016Alright athletes now that the Open has come to a close, it's time to put on some strength! WOD: 15 Minutes to establish 1 rep max Back-Squat. Then: 10 Minute AMRAP: 1 Mile Run Max Double Unders Score= Total DU's Note: if you have over a 9 minute mile run 3/4 mile.
4.1.16 WOD
March 31, 2016For Time: 15-12-9-6-3 Power Clean @115/80 Over-Head Squat @115/80 17 Minute Time Cap.
3.31.16 WOD
March 30, 2016Athletes, we will be closed all day this coming Saturday. Sorry if this is an inconvenience. WOD: 6 Minute AMRAP: 100m Sprint 5 Pull-up 10 Push-up 15 Squat Rest 2 Minutes: 6 Minute AMRAP: 15 Double-Unders 3 Chest to Bar Pull-up 6 Hand Release Push-up 9 Jumping Squats to 6" Target
3.30.16 WOD
March 29, 2016WOD: 1 Minute stations, for total combined reps: 1- Row for Calorie 2- GHD Sit-Up (scale: sit-ups) 3- WallBalls 20/14 @10/9' 4- Double Unders 5- Box Jump 24/20" 6- Dumbbell Hang Squat Clean 40's/30's 7- Burpees 8- Mountain Climbers 9- Push Press 75/55 10- 10m Sprints 11- Hip Touches 12- Kettlebell Swing 53/35
3.29.16 WOD
March 28, 20163 Rounds For Time: Run 800m Rest 2 Minutes Run 400m Rest 1 Minute Run 200m Rest 3 Minutes
