CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist. The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs. The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen. Thousands of athletes worldwide have followed our workouts posted daily on this site and distinguished themselves in combat, the streets, the ring, stadiums, gyms and homes.

Thursday, October 30, 2014

10.31.14 WOD

Strength:
Front Squat
10x3 @ 86% of 1RM

WOD:
4 Rounds for time of:
4 Cartwheels 
8 Burpee Over The Box Jumps 24/20
16 Mountain Climbers 

10.30.14 WOD

WOD:
"Reagan"
20 Double Unders 
40 Push-Ups 
60 Sit-Ups 
400m Run w/ 45/35# overhead
60 Burpees 
40 Pull-Ups 
20 Clean & Jerks 135/95
400m Run w/ 45/35# overhead

37 Minute time cap. 

Tuesday, October 28, 2014

10.29.14 WOD

Just a reminder about making it to our Grand Opening and our saving some energy for our Grand Opening party.

Also Luring athletes, we will be judging the retest wods the rest of this week and all days next week. Let's get them done before the Grand Opening party!!! 

Times: 
Wednesday (29th) 1:30-6:30
Thursday (30th) 10am, 1:30-5:30 
Friday (31st) 10am, 1:30-5:30
Next week to come.

WOD:
20 Minutes AMRAP of:
3 Burpees
5 Handstand Push-Ups
10 Pistols, alternating


Monday, October 27, 2014

10.28.14 WOD

Athletes, we need about 10 athletes to help out at 7:30pm today (Tuesday) with the other rig. We are going to build it on the floor and will need a hand to lift it up. If you have some extra time we would greatly appreciate it. Thank you in advanced. 

Coach Leo 

Strength:
3xME Strict Pull-Ups
3xME Shoulder Press @ 70% of 1RM

WOD:
'The Maddy'
7 Rounds 
7 Push Press 95/65
7 Toes to Bar 
7 Kettlebell Swings 53/35
7 Burpees 

16 Minute time cap. 

Sunday, October 26, 2014

10.27.14 WOD


Athletes, here is the registration link for our NSXfit team for the Polar Plunge. I hope to see all of you sign up for this event. I must say that this event does take guts and helps build mental toughness, that is needed for Crossfit. 

Coach Leo

Strength:
Back Squat
10x3 @ 81% of 1RM

WOD:
7 Minute AMRAP of: 
7 Squats 
7 Burpees

Thursday, October 23, 2014

10.24.14 WOD

Athletes, the last couple years we have volunteered for Habitat for Humanity and they LOVE NSX. This year will be no different, Coach Mary is working on catering and getting people signed up. The date for this years Habitat for Humanity is November 15. Let Coach Mary know if you have any additional questions. 

Strength:
10x3 Front Squats @ 83% of 1RM

WOD:
15 Minute AMRAP of:
6 TGU's (3 each arm) 53/ 35 
16 Burpees 
26 Situps 

Wednesday, October 22, 2014

10.23.14 WOD

WOD:
7 Minute AMRAP of:
6 Handstand Push Ups/Hand Release Push Ups/Hand Release Push Ups (From Knees)
8 American KB Swings/Russian KB Swings
12 Sumo Deadlift High Pulls/Sumo Deadlifts

Movement Details - Men
Level III (3)
6 Hand Stand Push Ups
8 American Kettle Bell Swings with 70 lb KB
12 Sumo Deadlift High Pulls with 70 lb KB

Level II (2)
6 Hand Release Push Ups
8 American Kettle Bell Swings with 53 lb KB
12 Sumo Deadlift with 53 lb KB (No High Pull)

Level I (1)
6 Hand Release Push Ups from the Knees
8 Russian Kettle Bell Swings with 35 lb KB
12 Sumo Deadlift with 35 lb KB (No High Pull)

Movement Details - Women
Level III (3)
6 Hand Stand Push Ups
8 American Kettle Bell Swings with 53 lb KB
12 Sumo Deadlift High Pulls with 53 lb KB

Level II (2)
6 Hand Release Push Ups
8 American Kettle Bell Swings with 35 lb KB
12 Sumo Deadlift with 35 lb KB (No High Pull)

Level I (1)
6 Hand Release Push Ups from the Knees
8 Russian Kettle Bell Swings with 18 lb KB
12 Sumo Deadlift with 18 lb KB (No High Pull)