Dear CrossFit NBS Members, I have a bitter confession to make and I hope you will hear me out… In April 2017, I hated working out. I absolutely despised it, to be honest. There is an endless list of things I would have rather done with my time than thrusters, powerlift, run, have my ego...Read More

“Loredo” Six rounds for time of: 24 Squats 24 Push-ups 24 Walking lunge steps Run 400 meters U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010...Read More

CrossFit Team Series, Event 2 Rx’d Workout For time: 120 double-unders, each, relay 120 chest-to-bar pull-ups, total, sets of 15 120 hang power snatches, total, sets of 15 120 double-unders, each, relay *Men use 95-lb. barbell Women use 65-lb. barbell Scaled Workout For time: 120 single-unders, each, relay 120 jumping chest-to-bar pull-ups, total, sets of...Read More

A. Four sets of: Back Squat x 4-6 reps Rest 1-2 minutes Strict Handstand Push-Ups x Max Reps in 60 seconds Rest 1-2 minutes B. Complete as many rounds and reps as possible in 5 minutes of: 10 Push Press (115/75 lbs) 15 Kettlebell Swings (53/35) Rest 1-2 minutes, and then… Complete as many rounds...Read More

AMRAP 4 minutes: 3 rounds: 12 Deadlifts (95/65) 9 Hang Power Cleans (95/65) 6 Push Jerks (95/65) Max Calorie Row in Time Remaining rest 4:00 AMRAP 4 minutes: 2 rounds: 12 Deadlifts (135/95) 9 Hang Power Cleans (135/95) 6 Push Jerks (135/95) Max Calorie Row in Time Remaining rest 4:00 AMRAP 4 minutes: 1 round: 12...Read More

21-18-15-12-9-6-3 Calorie Row Strict Press (75/55) Learning to breath better when you row: Creating a breathing rhythm can really help your rowing workouts. Ideally, the rhythm of your breath will relate to the rhythm of your stroke. When rowing at lower intensities, many rowers take one breath per stroke. They add a second, shorter breath...Read More

CrossFit Team Series Workout number 3. You can go at it with a partner or complete half. For time: 50 synchronized wall-ball shots 30 cleans, 135/95 lb. (scaled-95/65) 50 synchronized wall-ball shots 20 cleans, 185/135 lb. (scaled-135/95) 50 synchronized wall-ball shots 10 cleans, 225/155 lb. (scaled-155-105) Men throw a 20-lb. ball to 10-ft. target, women...Read More

The gym will be closed today for the Powerlifting Meet. Go run a 5K and then come and watch some squat, bench, deadlift action!Read More

The evening classes will be combined and will meet at 5:30 p.m. Due to the Powerlifting Meet on Saturday, there will be no class. This is the first of four workouts in the 2017 CrossFit Team Series. Grab a partner and complete the following: 9-15-21 reps for time of: Synchronized thrusters Synchronized bar-facing burpees Women...Read More

Complete as many rounds as possible (ascending by 2 reps each round) for 18 minutes 2 Pull Ups 2 Pistols (per leg) 2 Deadlift 4 Pull Ups 4 Pistols 4 Deadlift (185/135) etc.  Read More