CrossFit NBHD-The Neighborhood

04/20/2026

04/13/2026

Hoping everyone had a great weekend and got to enjoy the beautiful weather! We will definitely be getting outside for runs this week and look out for ENGN heading outdoors as long as the temps stay higher!!

We have skills class this Saturday at 10am and will be continuing our BMU progressions!

Hyrox DC goes on sale April 14th! Let us know if you plan on registering! We have access codes for the presale!

The Masters is our theme this week! We have some fun ones especially our team workout on Wednesday!

Keep up with your planks! This is when they start to get tough! Reach out and hit them with a friend! What are you at for your hold?

The week ahead;

Monday
Strength
E3x4
4 HR Push Up
2 Wall Walk
XX WFHSPU
25-50’ mixed rack dual kb Walking lunge (front rack and overhead)

“Green Jacket”
4rds
400m run
10 TTB
8 Power Clean 135/95
6 Front Squat 135/95

Tuesday
E230x4
5 Barbell Bench 75-80%
12 Barbell Bentover Row 8RPE

“Par 3”
60 alt hang db sn**ch 50/35 #
45 Wall Ball
30/22 Cal echo

Wednesday
“Double Bogey”
AMRAP35
Teams of two
200m run
80 cal ski
200m run
40 Deadlift 225/155
200m run
40 cleans 185/125
200m run
40 S2oh 135/95
200m run
80 Burpees
*Partition as needed

Thursday
E3x4
8 Push Jerk
4 High Box Jump

“Augusta”
EMOM21
18 wall ball
8 shuttle runs
16/14 cal bike erg

Friday
Back Squat
3 sets
8 reps

“Dogleg”
600m run
80 Air Squats
600m run
20 BMU
600m run
80 air squats
600m run
20 CTB

04/05/2026

Hope everyone had a great weekend!!

Big shoutout to everyone who made it out for Sunday Sweats today…serious effort across the board!!

Have you gotten your plank in yet today? Don’t fall off just because it’s Sunday. Stay consistent.

ENGN week will be live in btwb shortly.

This week’s theme: Disney Villains 🦹

⸻

Monday
Strength
E3x4
3 Wall Walk
XX WFHSPU
AMRAP -1 Front Squat tempo (60–65%)

“Scar”
5 rounds
18 Wall Ball
15 HRPU
12 TTB

⸻

Tuesday
Strength
EMOM10
1: 8–12 DB Bench Press
2: 50–75 DU

“Ursula”
8 rounds
12 Deadlifts 185/145
400m Run

⸻

Wednesday –
“Jafar”
E75 x 30
1: 60s AMRAP Clean & Jerk 75%
2: Echo Bike
3: Rest
4: 60s AMRAP Lateral Burpees
5: Echo Bike
6: Rest

⸻

Thursday
Strength
E2x4
12 Heavy Russian KB Swings
HS Walk

“Maleficent”
Teams of 2
AMRAP 22
20 Synchro Box Jump Overs
200m Run
20 Synchro Box Jump Overs
200m Farmer Carry
20 Synchro Box Jump Overs
200m Sandbag Carry
Partition as needed

⸻

Friday
Strength
E2:30 x 4
Strict Pull Ups
2 Hang Sn**ch (squat, 2s pause in catch on 2nd rep)

“Cruella de Vil”
9-6-3
Thruster 115/75
BMU

Rest 5

18-12-6
Thruster 75/55
CTB Pull Ups

03/31/2026

April Challenge is here.

Simple. Effective. No excuses.

Plank every day.

Start with a time you can hold with good position.
Add 5 seconds every single day.

Day 1 feels easy.
Day 15 gets real.
Day 30 hits different.

Top performers and most consistent athletes will be entered into a raffle for a $50 Lululemon gift card.
More consistency = more entries = better odds.

This is about showing up daily. Tight positions. No shortcuts.

Who’s in?

03/30/2026

Hoping everyone had a great weekend! Warm weather is on its way!! Big congratulations to all those who competed in Quarterfinals over the weekend!! Get those scores in and start planning goals for next year!!

We have Sunday Sweats again this weekend! It’s a holiday weekend but we are still meeting up at 3pm! Come join us! It’s free for all just get signed up before it’s too late!! It fills up fast!

Skills class will be on Saturday at 10am, we will be moving to our next step on our BMU development progression. Free for members just get signed up in events!

ENGN will be up in btwb!

WE are traveling to middle earth for the theme this week with Lord Of The Rings! See you all in the box for a fun week! Grab a teammate on Thursday for our team workout!!

Monday
Strength:
E90x10 (5 rds each)
A: 4 Front Squat 65%
B: xx SHSPU

“BAGGINS”
AMRAP 14
200m Run
12 KB Swing
8 TTB

⸻

Tuesday
Strength
4 rds
5 Bench Press 75%
50 DU

“SECOND BREAKFAST”
4 rds
400m Run
20/18 Cal Row
15 Deadlift (185/145)
10 Lateral Burpee

⸻

Wednesday
“KHAZAD-DÛM”
EMOM 42
15/12 Cal Ski
Xx BMU
Rest
18 Wall Ball
1 Clean Complex
Rest

⸻

Thursday
4 rds
8/8 SA DB S2OH
50’ HSW or Bear Crawl

“UNEXPECTED JOURNEY”
Teams of 2
30 Cal Bike Erg
60 S2OH (135/95)
30 Cal Bike Erg
60 S2OH
30 Cal Bike Erg

⸻

Friday
Strength
4 rds
Xx Strict Pull Up
3 TNG Power Sn**ch

“MORDOR”
800m Run
30 Pull Ups
15 Burpee Box Jump Over
30 Hang DB Sn**ch

03/23/2026

Hope everyone had a great weekend!! It was gorgeous out yesterday and today has been amazing after an early rain! Did you get outside??

We have Quarterfinals announced today for all those who qualified for this next stage of the open! Congratulations and the jobs not done!! We will post opportunities to come watch and cheer those on who made it!

Our House Champion was from the winning house Slytherin!!! Bryanna is our champion!! Congratulations and reach out to claim your prize!!!

ENGN is up in btwb and we are in a testing week! Need endurance focused work?? Come on for some ENGN! We have our 20min Wattage test today!

This week is brought to you by all the delicious types of sushi!! Reach out with any questions!!

Monday:
Strength
4 sets
4 (2/2) Back Rack Lunge + 2 Back Squat
Build But stay around 8 RPE

“Nigiri”
AMRAP9
3 Power Clean 185/125
6 TTB
9 Wall Ball

Tuesday
Strength
4sets
2 Bench Press
4 Seated Box Jump with Step Down

“Maki”
EMOM21
1: 10 Dual DB Push Jerk
2: 10 Lateral Burpees
3: 2 Wall Walk

Wednesday
Strength
E75x5
1 Power Clean
1 Clean
**Must be TNG

“Sashimi”
Teams of Two
AMRAP24
400m Sandbag Run
12 Cal Echo
30 Sandbag Step Back Lunges
12 Cal Echo
20 Sandbag Cleans

**Partition as needed, one partner works at a time

Thursday
Strength
E2x8mins
A: XX Strict Pull Up
B: XX Handstand Walk

“Temaki”
5rds
3min On/3min Off
12 Hang Db Sn**ch
6 Burpee Box Jump Over
Max Row in remaining time

Friday:
Strength
4 sets
2 TNG Deadlifts
UB Pull Up set
3 Broad Jumps

“Uramaki”
3rds
10 Sn**ch 95/65 #
10 CTB
10 Cleans 95/65 #
5 Bar Muscle Ups

03/05/2026

Friday Night Lights is back for 26.2!

Will you put your name into the Goblet of Fire this week? Whether you’re throwing down on the floor or losing your voice cheering for your team, we need you there! For support and to score points for your team!

🕒 Doors open: 5:00 PM
🏋️‍♂️ First heat: 5:45 PM

Heats will run as long as needed to make sure everyone gets their shot. It’s BYOB,

I’m back on cookie duty from

What are your final guesses for 26.2?

No matter what the workout is, we’re pumped to tackle it with this community. See you under the lights!

03/02/2026

Week 1 of the open is already coming to a close! Hopefully your legs are functioning properly after 26.1 Make sure to submit your scores online before 8pm tomorrow!

If you still need to do it or are looking for a redo let me or a coach know ASAP!

ENGN is going up into btwb!

Harry Potter themes continue! We will have the final points from week one counted tomorrow at the close of workout 1!

The week ahead!! Ask questions if you got them!

Monday:
3x
8 Back Rack Lunge

“Forbidden Forest”
AMRAP12
14 Alt DB Sn**ch
10 Single DB Push Jerk
8 Lateral Burpee
4 Wall Walks

Tuesday
3x
12 DB Bench Press
Max Standing Broad Jump

“Knockturn Alley”
EMOM30
1: 3-5 BMU
2: 20/17 Cal Bike Erg
3: Rest
4: 12-15 TTB
5: 7 Shuttle Runs
6: Rest

Wednesday
Build heavy
2 Deadlift
2 Power Clean
3 Hang Squat Clean

“Hogsmeade”
3min on/3min off
15/12 Cal Ski
4 Cleans
6 Thruster
MAX DU in remaining
Cap at 4 sets or 300 DU

Thursday
4x
4 Push Jerk
Tempo

“Room of Requirement”
Team Workout
AMRAP 24
30 alt push ups
30 ping pong wall balls
30 cal row
3/3 rope climbs

Friday
TNG Deadlift
Seated Box jump

“Azkaban”
5rds
8/6 echo bike cals
6 OHS 135/95 #
8/6 echo bike cals
Rest 2mins

02/24/2026

OPEN WEEK ≠ OFF WEEK 😤🔥

The Open is here…… and Sunday Sweats is ON!

First Sunday of every month
Members have unlimited +1s
3:00–4:00 PM
Team based. High energy. Community driven.

Great For:
-Kicking the Sunday Scaries in the face.
-Flush out Open Workout 1.
-Group activity

Whether you threw down hard in 25.1 or you just want to get moving, this is your hour.

Free.
Fun.
Full send.

Sign up in Push Press!
Or in our story

02/23/2026

OPEN SEASON!!!!
This is the week! You get to test your fitness from years past or set the mark for future attempts!

Make sure you register online to take part in the annual event vs the world! As for our in-house competition it begins this week!

The Tri-Wizard Cup is here! Team spirit and energy will be high at Friday Night Lights! Want to be in the first heat let us know! Saturday we will start heats at 9am! Score points at both events!

ENGN is up in btwb!

With it being the start of the Tri-Wizard Cup over the next 3-weeks! We are diving deep into the Harry spotter themes for the week ahead!!

Ask questions if you got them! See you all in the box!

MONDAY
Heavy Complex
4 sets: 2 Front Squats + 2 Back Squats
Add 10–20 lb from last week.

Erised
12 min AMRAP
30 Row Calories
30 Power Cleans (135/95)

TUESDAY
Barbell Bench
E3x3 starting at 50–55%
12 Bench Press
3 Broad Jumps

Pensieve
3 rounds for time:
24 Wall Balls
12/8 Echo Bike Calories
6 Burpee Bar Muscle Ups
R3

WEDNESDAY
6 set
2 Power Clean

Deluminator
16 HSPU
32 Pull Ups
48 DB Sn**ch 50/35
32 Pull Ups
16 HSPU

THURSDAY
DB Push Jerk + Box Jumps
4RFQ
10 Single Arm DB Push Jerks
3 Box Jumps (challenge height)

Felix Felicis (Teams of 2)
24 min AMRAP
10 Synchro Burpee Box Jump Overs
20 Kettlebell Swings
30 Synchro Air Squats
40 Bike Erg Calories

FRIDAY
5 TNG Power Sn**ch x 6
Every minute for 6 minutes.

The Veil
4 rounds for time:
15 Toes to Bar
15 Overhead Squats (95/65)

02/19/2026

⚡️ NBHD TRI WIZARD CUP ⚡️

The houses have been chosen.
The lines have been drawn.
The time is now.

🦁 Gryffindor
🐍 Slytherin
🦅 Ravenclaw
🦡 Hufflepuff

For the three weeks of The Open, it is not just about your score.

It is about your HOUSE.

⸻

⚔️ Individual Point Actions

+1 point each. No cap on judging.

Show up to Friday Night Lights
Show up Saturday morning
Judge
Wear your house colors

🔥 +3 points
Volunteer for the first heat of Friday Night Lights

⸻

🏆 Weekly Team Points

Each week teams earn additional points based on overall roster participation:

1st place – 10 points
2nd place – 7 points
3rd place – 4 points
4th place – 1 point

⸻

Every rep matters.
Every point counts.
Every name goes in the goblet.

The house with the most total team points wins.
That house controls the drawing.
The more points you earn, the greater your chance at glory.

Who is bringing The Cup home? 🏆🔥



Gryffindor (12)
1. Karen A
2. Evan B
3. Shooty
4. Olivia S
5. Jason S
6. Steph S
7. Kenna H
8. Jonathan M
9. Rachel T
10. Mike B
11. Amber S
12. Paul S

⸻

🐍 Slytherin (12)
1. Sabrina
2. Victor
3. Dyan
4. Jen S
5. Dave P
6. David W
7. Stramese
8. Ryan P
9. Michelle S.
10. Shannon H.
11. Katie
12. Mary B

⸻

🦅 Ravenclaw (12)
1. Jillian
2. Kris W
3. Cathleen
4. Yuki
5. Colleen
6. Audrey
7. Knute
8. Justin H
9. Jake S
10. Stacy H
11. Hannah S
12. Marky D

⸻

🦡 Hufflepuff (12)
1. Adam
2. John S
3. Sam L.
4. Victoria S
5. Anne S
6. Victoria I
7. Olivia G
8. Irrin
9. Leland
10. Sarin
11. Vongai
12. Spooner