Spirit of the Open 20.5: Corey Brindle

Each year at the CrossFit Games, they honor someone with the Spirit of the Games award. This honor goes to the ‘athlete who embodies the spirit of the sport.’ Each week during Saturday Morning Showdown, No Excuses CrossFit will recognize a member it feels represented the Spirit of the Games. This week’s honor goes to […]

11.12.19 Tuesday

Prep: 2min Row + Joint Mobility Fitness: A. 3 Sets: 15 DB Floor Press 20 sec Glute Bridge Hold rest 60 sec Moderate weight on Floor Press. B. CGBP 5 reps @ 22X1 rest 2min x4 sets C. EMOM16 1- 10 DB Push Press 50/35 /hand 2- 20 sec AB Hard Effort 3- 10 Burpees […]

Monday 11.11.19

Prep: 3 Sets: 30 sec AB 10/side Leg Swings 30 sec Forearm Plank 15 sec Air Squat Hold Fitness A. Goblet Squat 5 reps @ 33X1 Every 2min x4 sets Building each set or staying heavy across. Each set should be moderately tough. B. Every 3min x4 Sets 5 Back Squats @ 31X1 Max UB Ring […]

Friday 11.8.19

Prep: Joint Mobility + 3 Sets: 30 sec AB 10 Walking Lunges 10 FLR Taps A. 12min Fitness: Hang Squat Clean + Front Squat Essentials: Hang Power Clean + Front Squat Build to a tough complex B. For Time: 4 Rounds: 200m Run 12 HPC 115/75 9 Bar Facing Burpees 6 Shoulder to OH 115/75 […]

Thursday 11.7.19

Prep: Complete 200 Single Unders in any number of sets/reps + Dynmaic Warm Up A. Bike/Row 30 sec AB 80-85% 15 sec rest 30 sec Row 80-85% 15 sec rest 30 sec Shuttle Run 15m 15 sec rest x3 sets B. 5 Sets: 20-30 sec HS Hold or 2 Kick Ups 5 Slow Crossover Victory […]

CrossFit Bingo!

There’s nothing like a friendly competition and some cool prizes! Everyone is invited to grab a Bingo Card located on the front desk and start checking off boxes and getting as many Bingo’s as you can until November 30th! A coach MUST sign off on each Bingo square in order for it to count. The […]

11.6.19

Prep: 2 Sets: 10 Hollow Tucks 20 sec Goblet Squat Hold in Bottom 10 Goblet Good Mornings Fitness A. Every 60 sec x4 8 KB Deadlifts 8 Russian KBS Pick tough weights B. Every 90 sec x5 2 Hang Power Snatch + 1 OHS (pause in bottom) Start close to where you finished last week […]

Spirit of the Open 20.4: Bill Bozeman

Each year at the CrossFit Games, they honor someone with the Spirit of the Games award. This honor goes to the ‘athlete who embodies the spirit of the sport.’ Each week during Saturday Morning Showdown, No Excuses CrossFit will recognize a member it feels represented the Spirit of the Games. This week’s honor goes to […]

Tuesday 11.5.19

Prep: 3 Sets: 60 sec AB Easy 5/arm Slow Side Plank Rotations Fitness: A. 5 Sets: Seated Single Arm Arnold Press @ 21X1 – 4 reps rest 60 sec Cross Body KB Carry 50’/arm – tough weights rest 60 sec B. AMRAP + EMOM AMRAP8 5 CTB 5/arm SA DB Push Press 50/35 10 Sit […]

11.4.19

Prep: 3 Sets: 5/side Alt Box Step Ups 5/side SL Banded RDLs Fitness: A. Front Foot Elevated Goblet Split Squat 6/side @ 1010 every 75 sec x 4 sets (Tough sets across – aim for same weight across) Front foot on 45# plate for men and 95# for women B. Front Squat 12min Build to […]