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.

Monday, March 2, 2015

3.3.15 WOD

Athletes, I don't have the words to speak on how awesome it is to have so many athletes signed up for the Open. I love to see how great our community at NSXFit has become. Lets keep spreading the love and encouragement. I am one proud Coach.

Coach Leo

Gymnastics:
3xME Strict Pull-Ups
3xME Kipping Pull-Ups
Rest 1 min after each set

Note: tie or beat your reps from Tuesday (2.26.15) 
and go down in bands. 

WOD:
For time:
500m Row
50 Push-Ups
80ft Bear Crawl
50 Ring Dips 
400m Run 

16 Minute time Cap. 

Sunday, March 1, 2015

3.2.15 WOD

Strength: 

Back Squat
1x6 70%
1x6 80%
1x3 90%
1x2 95%



Front Squat 
1x5 65% 
1x4 75% 
1x4 80% 
1x4 80%

WOD:
For time of:
9 Thrusters 135/95
15 Front Rack Barbell Lunges 135/95
21 Bar Facing Burpees

7 Minute time cap.





















Thursday, February 26, 2015

2.27.15 WOD



Athletes, sign up sheets are on the front desk. Please sign up for one of the time slots available. Judging for today (2.27.15) will be coach based. If we have coaches available to judge, they will. If we don't then the coach that is running the class will only be able to judge one person per class. Sorry if this is an inconvinance.

Coach Leo 

Strength:
Back Squat
1x6 65% 
1x6 75% 
1x6 80% 
1x6 80% 
Front Squat 
1x5 60%
1x5 65%
1x5 70%
1x5 70%

WOD:
Workout 15.1
9-minute AMRAP:
15 toes-to-bars
10 deadlifts
5 snatches
(M 115 lb. / F 75 lb.)

Workout 15.1a
1-rep-max clean and jerk
6-minute time cap

Workout 15.1 Variations


Rx’d 
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)

Masters Scaled
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Complete as many rounds and reps as possible in 9 minutes of:
15 sit-ups
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
*ground-to-overhead allowed

Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)

Teens Scaled
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
*ground-to-overhead allowed















Wednesday, February 25, 2015

2.26.15 WOD:

Athletes, we are ready to stream 15.1 tomorrow at 5pm. We hope you can all make it out and hang out to watch this awesome display of badassness! We have passed last years number for registered athletes for the Open. We are currently at 58 registered athletes. I feel like we will break 60 by Monday. So Proud as a Coach to see this many motivated athletes ready to kick some tail. 

Also sign up sheets will be at the front desk tomorrow. Make sure to sign up so we know when you will be coming to run 15.1

Coach Leo

Gymnastics:
3xME Strict Pull-Ups
3xME Kipping Pull-Ups
Rest 1 min after each set

Note: tie or beat your reps from Tuesday (2.24.15)

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

Rest 1 Minute then:

"Linebase"
10 Pull-Ups
20 Push-Ups
30 Sit-Ups
40 Squats
500m Row

14 Minute Cap time.

Note: your score is your total time with the rest included. 

Tuesday, February 24, 2015

2.25.15 WOD

2015 Open athletes, Judging times are as follows:

Thursdays - 3 will be able to run it during the 5:30 WOD. 
Fridays - I will post the open WOD as the WOD. So we will judge all day. 
Saturdays - Warm up starts at 10am Heat 1 will start at 10:30. We will run heats until all heats are finished. 
Sunday - 12:30 Warm Up starts. Heat 1 will start at 1. We will run heats until all heats are finished. 
Mondays - Are only for those who have a valid excuse or athletes to redo their WOD, IF WE HAVE TIME. Redo athletes must clear Monday do overs with Coach Leo or Mary. No more reruns will happen after 4:00pm on Monday. 

While heat 1 athletes are running their WOD, heat 2 athletes will be warming up. You will each be responsible for your own warm ups. This will repeat until we are Finished. So please use this time wisely. Chat after your heat. This is your time to perform. 

All Athletes must sign in on our sign up sheet for heats when they come in. Sign up Sheets will be on the front desk. 

Thank you, 
Coach Leo 

Strength:
Deadlift 5x5 @ 75%

WOD:
14 Minute AMRAP of:
10 Single Arm Overhead Kettlebell Walking Lunges 53/35
15 Kettlebell Swings 53/35
10 Wall Runs 

Monday, February 23, 2015

2.24.15 WOD

The first 2015 CrossFit Open workout is announced this Thursday February 26th! We will be streaming the workout announcements live at the box starting at 5 PM, which is fun.

We have 49 NSXFit athletes signed up this year, join us! Just a few more days to sign up.


Gymnastics:
3xME Strict Pull-Ups
3xME Kipping Pull-Ups
Rest 1 min after each set
10 Minute time Cap.

Note: tie or beat last weeks numbers.
You should be going down in bands unless you do not beat last weeks numbers.

WOD:
EMOM for max rounds of:
5 Box Jump 24/20
7 Sumo Deadlift High Pull 75/55
9 Push Press 75/55 

Sunday, February 22, 2015

2.23.15 WOD

NSCrossfit Kids Nerf War #1 was a huge success. Thanks to all the kids that came out. Also a big thanks to the adults that started shooting each other.

Our NSXFit Member Expo was also a huge success. Thank you to all the athletes who can out and shared what they do outside of the box. We raised 780 dollars in our auction for the Domestic Violence Services group.

Also, I am looking to see who would be interested in a lifetime unlimited membership. If you would be interested in this please email me at Leo@nscrossfit.com 

Thanks Coach Leo

Strength:
Back Squat 
1x8 65%  
1x6 75% 
1x4 85% 
1x4 90% 
Front Squat 
1x5 70%
1x4 80% 
1x3 85% 
1x3 90% 

WOD:
"Chasing Annie"
50-40-30-20-10
Double Unders
Sit ups
After each couplet run 400m

16 Minute time cap.