Did you know??

Did you know?? NSCF programs daily additional optional work for those who are committed to spending time outside of the regular classes to improve their skills, strength and mobility. This extra work compliments the daily WOD and overall approach in order to sync all of your fitness into one comprehensive program. If you’re ready to […]

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#LiftUpAutism

Please join us for this #Autismawarness event September 1oth 2016! Open to ALL! Sign up at: https://www.eventbrite.com/e/northstate-crossfit-lift-up-autism-2016-tickets-27035807829?ref=ebtn

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Saturday WOD 8.13.16

In Partners, For Time Run 1600 Meters (Together) 75 Front Rack Reverse Alternating Lunges 165/110# 75 Strict Pull-ups (VIDEO) Run 1600 Meters (Together)

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Friday WOD 8.12.16

2 Rounds For Time 40 Feet Handstand Walk 25 Ring Rows 40 Feet Handstand Walk 25 Hip Extensions (VIDEO) 40 Feet Handstand Walk 40 Pushups (VIDEO)

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Thursday WOD 8.11.16

Max Effort Unbroken Muscle-ups Then For Time Row 750 Meters 150 Double Unders (VIDEO) 25 Back Squats 225/155# (VIDEO)

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Wednesday WOD 8.10.16

Starting With a Running Clock 0:00-15:00 Establish a 1RM Thruster (From Ground) Immediately Starting at 15:00 “DG” 10 Minutes AMRAP 8 Toes To Bar (VIDEO) 8 DB Thrusters 35/25# (VIDEO) 12 DB Walking Lunges 35/25#   Optional Work Hollow Rock 3 x 1 Minute Resting 2 Minutes Between Sets

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Tuesday WOD 8.9.16

10 Minutes EMOM 1 Snatch (VIDEO) Then 30-20-10 Reps For Time Burpee Box Jump Overs 24/20” (VIDEO) Ring Dip (VIDEO)   Optional Work Glute Ham Raise 3 x 8 Rest As Needed Between Sets

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