10.17.14 WOD
October 17, 2014
Athletes, If you have any friends or family that have expressed interest in what we do or you think might like to see what it's all about, make sure and share our Grand Opening WOD event. It is open to the public and ALL skill/fitness levels are invited.As a reminder or to those who don't know, if you bring in a friend and they sign up to join NSX, you get a $25 referral credit off your next month's membership. https://www.facebook.com/event
10.16.14 WOD
October 16, 2014
Strength:Front Squat10x3 @ 80% of 1RM WOD:"Baseline"For time:500m Row 40 Squats 30 Sit-Ups 20 Push-Ups10 Pull-Ups
10.15.14 Open for Business WOD
October 15, 2014
Athletes, we are open for business!!! We would like to get everyone to save the date for our grand opening and grand opening party. Please RSVP, so that we have an accurate count.
Lurong Athletes: We will be judging WOD 6 on Wednesday (1:30-7:30), Thursday (1:30- 6:30),
and Friday (1:30 - 6:30)
Lastly, we are closed this Saturday for an event.
Coach Leo
10 Minutes of Mobility
WOD:
10 Minute Bear Complex (go AHAP):
Power Clean
Front Squat
P
10.10.14 Moving WOD
October 10, 2014
Athletes, just a reminder that we are closed this Friday. We will be moving equipment starting at 10am on Friday and on Saturday we will be moving stuff after the 8:30am WOD. We hope to see you all there!!!
10.9.14 WOD
October 9, 2014
Athletes, if any of you have access to a scissor lift and a fork lift please give me a call. (509) 8459796 We would love to borrow these to make our move easier. Thank you. Coach Leo Shoulder Press 10x3 Increase weight each set and go AHAP. WOD:10 Minute AMRAP of:10 Bulgarian Split Squats w/Kettlebell (R) 53/3510 Bulgarian Split Squats w/Kettlebell (L) 53/35100m Sprints
10.8.14 WOD
October 8, 2014
Just a reminder, that we will be closed this coming Friday and Monday.15 Minute Ascending AMRAP of: Squat CleansMuscle Ups/Pull Ups/Jumping Pull UpsMovement Details - MenThe athlete will have 15 minutes to complete as many reps as possible. Each round the number of reps for each movement increases by 1 rep. Level III (3)1 Squat Clean at 185 lbs1 Muscle Up2 Squat Cleans at 185 lbs2 Muscle Ups3 Squat Cleans at 185 lbs3 Muscle Ups4 Squat Cleans
He made the first step!
January 10, 2014
[push h="20"]Working from home meant we could vary snack and coffee breaks, change our desks or view, goof off, drink on the job, even spend the day in pajamas, and often meet to gossip or share ideas. On the other hand, we bossed ourselves around, set impossible goals, and demanded longer hours than office jobs usually entail. It was the ultimate “flextime,” in that it depended on how flexible we felt each day, given deadlines, distractions,
Planning our trip
September 23, 2013
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[push h="20"]Working from home meant we could vary snack and coffee breaks, change our desks or view, goof off, drink on the job, even spend the day in pajamas, and often meet to gossip or share ideas. On the other hand, we bossed ourselves around, set impossible goals, and demanded longer hours than office jobs usually entail. It was the ultimate “flextime,” in that it depended on how flexible we felt each da
The Beauty of the Childhood
September 7, 2013
[push h="20"]Working from home meant we could vary snack and coffee breaks, change our desks or view, goof off, drink on the job, even spend the day in pajamas, and often meet to gossip or share ideas. On the other hand, we bossed ourselves around, set impossible goals, and demanded longer hours than office jobs usually entail. It was the ultimate “flextime,” in that it depended on how flexible we felt each day, given deadlines, distractions,
Our Beautiful Bridesmaids
September 6, 2013
[push h="20"]Working from home meant we could vary snack and coffee breaks, change our desks or view, goof off, drink on the job, even spend the day in pajamas, and often meet to gossip or share ideas. On the other hand, we bossed ourselves around, set impossible goals, and demanded longer hours than office jobs usually entail. It was the ultimate “flextime,” in that it depended on how flexible we felt each day, given deadlines, distractions,
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