2.7.20 Friday
Prep: 3 Sets: 60 sec/side Banded Ankle Distractrion w/ KB 10 Prone Ts (Hold 2 sec at top) 20 sec Bar Hang Essentials A. OHS Every 2min x4 sets: 4 OHS @ 33X1 Perfect reps w/ Light load. If needs to Use PVC to get depth then scale as needed etc. B. EMOM10 1 Pause […]
2.6.20 Thursday
Prep: Dynamic Warm Up A. 6 Rounds 90 sec Row 85% 10 BJSD 24” 4-8 UB TTB / Knee Raises (Must be UB) rest 45 sec B. 4 Sets: 15-20 sec/side Adduction Plank 100′ Front Rack Carry Tough Weight 10 alt Dual DB OH Walking Lunge rest as needed
Bring your spouse to No Excuses on Valentine’s Day
We know you guys love No Excuses CrossFit and we want y’all to share that love with your spouse. Bring your husband or wife to No Excuses CrossFit on Friday, February 14 for a special Valentine’s Day workout. During all nine of our class times, you are welcome to bring your spouse and let them […]
2.5.20 Wednesday
Prep: 3 Sets: 10 Russian KBS Light 5 Goblet Squats 50′ Bear Crawl A. EMOM16 Odd- 5 Front Squats @ 30X1 Even- UB Strict Pull Ups Start moderate and build each set on FS. Goal is a tough set of pull ups in the minute. Do not exceed over 50% of your max score of […]
2.4.20 Tuesday
Prep: 3min Easy Row + Dynamic Warm Up Essentials A. 3 Sets: 3/side Light DB Power Snatch 10 Air Squats 30 sec/side Side Plank rest 30 sec B. AMRAPs @ 85% 5min 10 cal AB 10 Burpees rest 3min 5min 10 cal Row 20 Air Squats rest 3min 5min 8 DB Power Snatch 35/20 16 […]
2.3.20 Monday
Prep: 4 Sets: 50’/side Lateral Shuffle 10 alt Shoulder Taps 5 Cat Cows 10 Glute Bridges Essentials A. Clean Grip DL EMOM8 3 reps @ 31X1 Moderate load across with perfect form. B. Seated DB Press EMOM8 5 reps @ 30X0 around 50% of your 8RM or whaterever is tough but you can maintain for […]
Athlete Spotlight: Carrie Belmore
Name: Carrie Belmore Age: 34 Occupation: Phase I Clinical Trials Oncology Nurse Hometown: There are many, but I’ll claim Nashville Which class time do you usually attend? 5am, 8:30a on Saturday Favorite WOD: Isabel, DT or Flight Simulator Favorite CF Movement: Cleans and Snatches Least Favorite CF Movement: Burpee over Bar or Thrusters… It’s a solid tie 3RM Back […]
Athlete Spotlight: Hernan Munoz
Name: HERNAN MUNOZ Age: 39 Occupation: SALES Hometown: COLOMBIA Which class time do you usually attend? 6AM Favorite WOD: GRACE Favorite CF Movement: OVERHEAD WORKOUTS Least Favorite CF Movement: RUNNING 3RM Back Squat: 325 1RM Deadlift: 315 Favorite Food: STEAKS Favorite Movie: BRAVE HEART Favorite Athlete: N/A Dream Job: HEDGE FUND MANAGER Dream Vacation Destination: BORA BORA If you could have […]
2.1.20 Saturday
Make up Day or Group Warm Up A. AMRAP30 400m Run 20 TTB 20 KBS 53/35 20 Air Squats
1.31.20 Friday
Prep: 2 Sets: 5/side Walking Lunge and Twist 10 Russian KBS 20 sec Forearm Plank 5 HR Push Ups A. Sorenson Max Sorenson Hold B. Deadlift Build to a 1RM in 12min or DL Practice C. “Diane” 21-15-9 Reps For Time Deadlifts (225/155 lb) Handstand Push-Ups Time cap is 10min.