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.

Wednesday, December 17, 2014

12.18.14 WOD

Athletes, just a reminder that we will be closed this Saturday. We will be at the Cable Bridge run. We hope to see everyone there. 

Coach Leo

Strength:
6x2 Front Squats @ 101% of 1RM

Yes you read it right. 

WOD:
For time:
10-9-8-7-6-5-4-3-2-1
Deadlift 225/160
1-2-3-4-5-6-7-8-9-10 
Bar Facing Burpees 

Tuesday, December 16, 2014

12.17.14 WOD

Last call on kids momentum jump ropes. They are 25 bucks each. If you want in let Coach Mary know. Pre-order only. 

WOD:
"Angie" 
For time:
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Squats
Complete all reps of each exercise before moving to the next.

Monday, December 15, 2014

12.16.14 WOD

Athletes, the holiday scheduled for Christmas is up on Mindbody already. Take a look at our hours and days that we will be open. 

Strength:
3x5 Floor Press, go AHAP

WOD: 
A little WOD from the Main site. Haven't borrowed one in quite some time. Enjoy!
For max reps:
1 Minute of Squat Cleans 135/95
1 Minute of Push Jerks 135/95
2 Minutes of Squat Cleans 135/95
2 Minutes of Push Jerks 135/95
3 Minutes of Squat Cleans 135/95
3 Minutes of Push Jerks 135/95

Sunday, December 14, 2014

12.15.14 WOD

Awesome turnout for Saturday's benefit WOD for cancer, over 40 peopled worked out and over $1500 raised to go to the Tri-Cities Cancer Center! Thanks to all who participated and great job Britney Gough for putting this together. 

Strength:
10x3 Back Squat @ 84% of 1RM  

WOD:
12 Minute AMRAP of:
200m Sprint
12 Power Snatch 95/65

Thursday, December 11, 2014

12.12.14 WOD

Athlete, if you have a child who is wanting to start hitting up their double unders, email Coach Mary about getting them a kids Momentum jump rope. We are only taking preorders for our kids Momentum ropes. The last day to order them is Wednesday the 17th by 6:30pm

"Warm Up"
10 Minute EMOM of:
6 Squat Jumps 
12 Ring Rows 

WOD:
5 Rounds of 7 sequences for total load of: 
"The Bear"
1 Power Clean
1 Front Squat 
1 Push Press
1 Back Squat 
1 Push Press

Note: you may not rest on the ground (not even to re-grip), you may how ever rest anywhere else during the sequence, after a sequence is finished you may also rest. You may not squat clean to thruster. You can squat clean and push press or power clean and thruster or dead lift and hang power clean. 

Wednesday, December 10, 2014

12.11.14 WOD

Athletes, just a reminder about our event "The Fire Drill" this Saturday at 10:30am. We are trying to raise awareness about Cancer and raise money to donate to the Tri-Cities Cancer Center. We hope to see everyone there!

Strength:
10x3 Front Squat @ 86 of 1RM

WOD:
4 Rounds from time of:
200m Farmers Carry w/Single Kettlebell 53/35
5 Wallball ladder 20/14

Note: You may switch from hand to hand on the run at anytime as many times as you would like. But please do not drop the Kettlebells outside please (if kettlebells are dropped, burpees are at the coaches discretion)
For the ladder wallballs you will start at the lowest height on the wall (8 feet) and you will do a wallball, then move up on the targets until you have done 1 wallball at each height, ending at 11 feet. This concludes 1 rep. 

Tuesday, December 9, 2014

12.10.14 WOD

NSXFit has adopted two families this holiday season and we would love help from all our athletes to give them a joyful season, including gifts AND necessities. 

This picture was taken last week and there are several tabs ripped off, but still quite a few more left to take. This is a very easy way to give back this holiday! Donations can be brought to the box.

Al donations must be in by the 18th at 7:30pm.

"Warm Up"
10 Minute EMOM of:
5 Burpees
15 Double Unders

Rest 3 Minute Then:

WOD:
20 Minute AMRAP of:
5 Parallette HandStand Push-Ups
10 Toes Through Rings
15 Medball Cleans 20/14