CrossFit Nuketown

03/15/2025

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02/25/2025

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02/16/2025

12/12/2024

Laying a strong foundation to build an amazing future! 🦾😎

08/15/2024

That move you’re scared to make,.. that’s the one that will change your life.
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06/15/2024

If a baby can do it, but you can’t.. it will become a problem in the future.

Workout of the Day
Saturday 240615

3 rounds for time of:

10 muscle-ups
10 forward rolls
20 alternating single-leg squats
20-meter handstand walk

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Scaling:
Today’s workout is a bit off the beaten path and will definitely get you out of your comfort zone. This workout is a true expression of coordination, agility, accuracy, and balance (the neurological skills in the 10 general physical skills). Without these skills, learning new movements and connecting the dots becomes very difficult. For most, expect this workout to be on the slower, less-intense side of fitness — this is OK. Today is a great day to practice skills and challenge yourself with new movements. Less-experienced athletes should reduce the difficulty of each movement, but maintain the movement function to the best of their ability (e.g., scale the handstand walk to a bear crawl). Have fun today!

The bear crawl (pictured above) builds core strength, shoulder stamina, coordination, and balance, and is an effective dynamic warm-up movement for more advanced athletes and progression for beginner athletes to build strength and skill carryover to the handstand walk and more.

Intermediate option:

3 rounds for time of:

5 muscle-ups
10 forward rolls
20 alternating single-leg squats
10-meter handstand walk

Beginner option:
3 rounds for time of:

5 low-ring muscle-up transitions
5 forward rolls
20 alternating reverse lunges
10-meter bear crawl