August 7, 2019
August 11, 2019


CrossFit NCS – CrossFit


30 Seconds

Easy Bike

Push-up to Down Dog Click Here

20 Seconds

Moderate Bike

Air Squats

10 Seconds

Fast Bike

Reverse Lunges

AbMat Tic Tac Toe:

Tape off the floor or set-up 9 plates to create a tic tac toe board. Split the class into two teams. One will place their AbMats right side up, while the other will place them right side down. Each team will line up on the opposite end of the room. At the call of “Go” they will complete a 3/2 calorie bike or 5 air squats before running down to place their mat on the board. After they place it, they will run back to tag in the next partner. The goal is to get three in a row and athletes can only move their team’s pieces. There is the option to place boxes or a large mat in front of the board to make it more challenging for those waiting. If you have a big class, you can prepare multiple boards. You can play as many games in a certain amount of time or go best of 3-5-7 series.

MOBILITY (15:00 – 18:00)

Squat Hold: 1 Minute

Click Here

Couch Stretch: 90 Seconds Each Side

Click Here

Squat Hold: Repeat For 1 Minute

Click Here


Air BnB (AMRAP – Reps)

5 Rounds:

1 Minute AbMat Sit-ups

1 Minute Bike

1 Minute Air Squats

1 Minute Rest

RX+ for Assault Bike through all rounds

With rest built in, we want to work hard and minimize the amount of time spent not moving during out “work” period

In round 1, establish the target reps you want to try to replicate in rounds 2-5

For example, your goals might be 25 sit-ups, 15 calories on the bike, and 25 air squats

Pick goals numbers that you see yourself able to stay consistent on


Push the bike and find your groove on the sit-ups and squats

While pushing the bike won’t give you the most bang for our buck in reps, it gives you the most bang for our buck as far as stimulus goes