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 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)

Tuesday, October 21, 2014

10.22.14 WOD

Athletes, the Turkey Trot, Cable Bridge Run and The Polar Plunge are right around the corner. We have a team set up for the Turkey Trot and would love to get a group together. We will be starting a list at the box and need to get our group registered by Nov. 20th. Please put your name on the list so the Coach Leo can get you signed up. We will also have a list for the two other events at the box. So please sign up for the event you will be doing. Of course your names will be on all three sheets... Right!!! 

WOD:
For time:
30 Toes to Bar 
30 Pull-Ups 
30 Walking Lunges 
200m Run 
20 Toes to Bar
20 Pull-Ups
20 Walking Lunges 
200m Run 
10 Toes to Bar
10 Pull-Ups
10 Walking Lunges 
200m Run 

Monday, October 20, 2014

10.21.14 WOD

Lurong athletes, we will be judging this week on Tuesday 1:30 - 7:30; Wednesday 1:30- 6:30 and Friday 1:30 - 6:30. 

WOD:
20 Minute EMOM of:
1 Deadlift + 1 Power Clean + 1  Hang Squat Clean 135/95


Sunday, October 19, 2014

10.20.14 WOD


Strength:
Back Squat 
10X3 @ 78% of 1RM

WOD:
3 Rounds for time of:
16 Wallballs 20/14 @ 10/9'
18 Box Jumps 24/20"
20 Double Unders

Thursday, October 16, 2014

10.17.14 WOD

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. 


WOD:
8 Minute AMRAP of:

Athletes will have 8 minutes to complete as many reps as possible. The workout rep scheme is "Shoot and Ladder" of the following movements: 
Snatches
Toes-to-Bar/Knees-to-90/Abmat Sit Ups

Movement Details - Men
Level III (3)
15 Snatches at 95 lbs
15 Toes to Bar
12 Snatches at 95 lbs
12 Toes to Bar
9 Snatches at 95 lbs
9 Toes to Bar
6 Snatches at 95 lbs
6 Toes to Bar
3 Snatches at 95 lbs
3 Toes to Bar
6 Snatches at 95 lbs
6 Toes to Bar
9 Snatches at 95 lbs
9 Toes to Bar
12 Snatches at 95 lbs
12 Toes to Bar
15 Snatches at 95 lbs
15 Toes to Bar
12 Snatches at 95 lbs
12 Toes to Bar
...and so on

Level II (2)
15 Snatches at 75 lbs
15 Knees to 90
12 Snatches at 75 lbs
12 Knees to 90
9 Snatches at 75 lbs
9 Knees to 90
6 Snatches at 75 lbs
6 Knees to 90
3 Snatches at 75 lbs
3 Knees to 90
6 Snatches at 75 lbs
6 Knees to 90
9 Snatches at 75 lbs
9 Knees to 90
12 Snatches at 75 lbs
12 Knees to 90
15 Snatches at 75 lbs
15 Knees to 90
12 Snatches at 75 lbs
12 Knees to 90
...and so on

Level I (1)
15 Snatches at 45 lbs
15 Abmat Sit Ups
12 Snatches at 45 lbs
12 Abmat Sit Ups
9 Snatches at 45 lbs
9 Abmat Sit Ups
6 Snatches at 45 lbs
6 Abmat Sit Ups
3 Snatches at 45 lbs
3 Abmat Sit Ups
6 Snatches at 45 lbs
6 Abmat Sit Ups
9 Snatches at 45 lbs
9 Abmat Sit Ups
12 Snatches at 45 lbs
12 Abmat Sit Ups
15 Snatches at 45 lbs
15 Abmat Sit Ups
12 Snatches at 45 lbs
12 Abmat Sit Ups
...and so on
Movement Details - Women
Level III (3)
15 Snatches at 65 lbs
15 Toes to Bar
12 Snatches at 65 lbs
12 Toes to Bar
9 Snatches at 65 lbs
9 Toes to Bar
6 Snatches at 65 lbs
6 Toes to Bar
3 Snatches at 65 lbs
3 Toes to Bar
6 Snatches at 65 lbs
6 Toes to Bar
9 Snatches at 65 lbs
9 Toes to Bar
12 Snatches at 65 lbs
12 Toes to Bar
15 Snatches at 65 lbs
15 Toes to Bar
12 Snatches at 65 lbs
12 Toes to Bar
...and so on

Level II (2)
15 Snatches at 55 lbs
15 Knees to 90
12 Snatches at 55 lbs
12 Knees to 90
9 Snatches at 55 lbs
9 Knees to 90
6 Snatches at 55 lbs
6 Knees to 90
3 Snatches at 55 lbs
3 Knees to 90
6 Snatches at 55 lbs
6 Knees to 90
9 Snatches at 55 lbs
9 Knees to 90
12 Snatches at 55 lbs
12 Knees to 90
15 Snatches at 55 lbs
15 Knees to 90
12 Snatches at 55 lbs
12 Knees to 90

Level I (1)
15 Snatches at 35 lbs
15 Abmat Sit Ups
12 Snatches at 35 lbs
12 Abmat Sit Ups
9 Snatches at 35 lbs
9 Abmat Sit Ups
6 Snatches at 35 lbs
6 Abmat Sit Ups
3 Snatches at 35 lbs
3 Abmat Sit Ups
6 Snatches at 35 lbs
6 Abmat Sit Ups
9 Snatches at 35 lbs
9 Abmat Sit Ups
12 Snatches at 35 lbs
12 Abmat Sit Ups
15 Snatches at 35 lbs
15 Abmat Sit Ups
12 Snatches at 35 lbs
12 Abmat Sit Ups
......and so on

Wednesday, October 15, 2014

10.16.14 WOD

Strength:
Front Squat
10x3 @ 80% of 1RM 

WOD:
"Baseline"
For time:
500m Row 
40 Squats 
30 Sit-Ups 
20 Push-Ups
10 Pull-Ups