12.1.15 WOD
December 1, 2015WOD: 3 Rounds for time of: 10 Deadlifts 225/160 5 Bar Facing Burpees 8 Sumo Deadlift HighPulls 115/80 5 Bar Facing Burpees 6 Squat Cleans 115/80 5 Bar Facing Burpees 18 Minute cap time.
WOD: 3 Rounds for time of: 10 Deadlifts 225/160 5 Bar Facing Burpees 8 Sumo Deadlift HighPulls 115/80 5 Bar Facing Burpees 6 Squat Cleans 115/80 5 Bar Facing Burpees 18 Minute cap time.
11.30.15 WOD Cont.
November 30, 2015WOD: 2 Rounds for time of: 10-8-6-4-2 Thrusters 25-20-15-10-5 Sit-Ups Rest 2 minutes between rounds.
11.30.15 WOD
November 29, 2015Athletes, our oly cycle has come to an end. This week is a "rest" week, before we hit our 1 rep maxes for a few different lifts. We will be doing our 1 rep maxes starting on 12.9.15. If you are going to be out of town, let your coaches know so that you can do them this week. Don't miss out on lifting heavy after this long oly cycle. Coach Leo WOD: BLACKOUT WEEK!!!! Notice: to those who love social media. If you are found posting Blackout week WOD
Black Friday!!!!!
November 27, 2015Do NOT miss out on our annual NSX Black Friday Sale! This only happens once a year and is good until Sunday (29th) at 11:59pm only. 20% off memberships for new and existing members, paid in full today. Pay for a minimum of two months and maximum six months as long as you pay 100% before the end of the weekend. Absolutely no refunds, exchanges, additions or changes of any kind once membership is purchased. We would prefer payment by ACH, but will
11.25.15 WOD
November 24, 2015Athletes, don't forget that we are closed Thursday and have holiday hours on Friday. Check Mindbody to see the available times. Coach Leo Cindy's Birthday WOD: 4 Rounds for time of: 5 Front Squats 165/110 10 Knees to Elbows 5 Deadlifts 165/110 10 Toes to Bar 5 Jerks 165/95 10 Ring Dips Every 3 minutes stop and do 1 round of Cindy: 5 pull-ups, 10 push-ups, and 15 squats.
11.24.15 WOD
November 23, 2015Athletes, tomorrow (Nov. 25th) we will be running a Birthday WOD in honor of a fellow fallen crossfitter, Cindy Archibald. Please wear your warrior mom shirts or everyday warrior shirts to show your support. Coach Leo Warm-Up: Coaches Choice Oly Strength 11-2: Snatch Balance - 3x4 @83% Muscle Snatch - 2x4 @80% WOD: For max calories 12 Minute time cap: 50 Deadlift 135/95 50 Ground to Shoulder 135/95 50 Shoulder to Overhead 135/95 50 Back Squat Ro
11.23.15 WOD
November 22, 2015Warm-Up: Pass Throughs x10 Halos x10 Burgener Warm-Up x3 (PVC) Skills Transfer x3 (PVC) Junk Yard Dog x10 (each) Oly Strength 11-1: Snatch - 75%x2x5 Jerk - 84%x3x2, 84%x2x3 WOD: 13 Minute AMRAP (reps) of: Max Effort Hang Clean & Jerk 115/80 Every time You Drop 100 M. Run
11.20.15 WOD
November 19, 2015Warm-Up: Coaches Choice Oly Strength 10-4: Snatch- 70% 2x2, 75% 1x3 Snatch Push Press - 80% 3x3 WOD: 16 Minute EMOM of: Even: 60' Bear Crawl Odd: 25 KB Swings 53/35
11.19.15 WOD
November 18, 2015Warm-Up: 7 Minutes of shoulder mobility Then 7 Minutes of accuracy work Oly Strength 10-3: Clean & Jerk - 2x2@70%, 1x3@75% Mid-Hang Snatch High-Pull - 4x3@60% WOD: 2 Rounds for time of: 40 Mountain Climbers 20 V-Ups 40 Squat Jumps 20 Barbell Sit-Ups 45/35 Demo
11.18.15 WOD
November 17, 2015Athletes, here is the schedule for the Holiday Season. Thanksgiving Day Nov. 26th - Closed Nov. 27th - 8am Class, 9am Class, 10am open Gym Saturday Nov. 28th - Regular Schedule Christmas Eve Dec. 24th - 8am Class, 9am Class, 10am open Gym Christmas Day Dec. 25th - Closed Saturday Dec. 26th - 8am Class, 9am Class, 10am open Gym New Years Eve Dec. 31st - 8am Class, 9am Class, 10am open Gym New Years Day Jan. 1st - Closed Saturday Jan. 2nd - Regu
