Friday 6.14.19
Tomorrow will be the Grand Opening for No Excuses CBD. This will be a morning of free CBD samples, free CrossFit classes, a mobility clinic, body composition tests, and samples from Fresh N Fit Cuisine. Essentials: A. 4 sets Squat Snatch From Hang just above Knee x 3 reps On the 2:30 Empty Barbell or very […]
Thursday 6.13.19
Essentials: A. Teams of 3-4 People Row x 80 Cal Dumbbell Box Step Overs x 40 reps (35/20)(20”) Assault Bike x 60 cal Devils Press x 30 reps 35/20 Jumping Pull Up x 40 reps Dual Dumbbell Overhead Step Back Lunge x 20 reps (35/20) Wall Walk x 5 reps B. Mobility Standing Straddle x […]
Wednesday 6.12.19
Essentials: A. 5 Sets Sumo Deadlift High Pull x 5 reps 5 Sets Romanian Deadlift x 5 rep Build in weight On the 90 sec Marks B. 7 sets Kettlebell Swing x 7 reps 70/55 Burpee x 9 reps Pull Up x 11 reps *No Butterfly Kip* On the 2:30 Min mark Fitness: A. 5 […]
Why your significant other must be bought in
At the end of 2016, I turned to my husband and said, “We need to make a change.” We had been going to a gym for about three years, and while I had grown so much during that time, we had both become complacent. My husband was hesitant to leave where we were, but he […]
Tuesday 6.11.19
Essentials: A. 5 sets Turkish Get Up x 2 reps per Arm Build in weight On the 2:30 min B. 7 min AMRAP Barbell on Back Step Back Lunges x 8 reps Goblet Squat x 10 reps Rest 2 min 7 min AMRAP Back Squat x 8 reps Box Step Up x 10 reps 24/20 […]
Monday 6.10.19
Essentials: A. 5 sets Squat clean From Hang just above Knee x 3 reps On the 2:30 Empty Barbell or light weight and keep speed user the bar priority B. 10min EMOM Dumbbell Hang Power clean x 3 reps Dumbbell Front Squat x 3 reps Dumbbell Push Jerk x 3 reps C. 3 sets Half […]
Saturday 6.8.19
Essentials: A. 5 Sets Push Press x 5 reps Rest 30 sec Barbell Bent Over Row x 7 reps Build in weight each set in each On the 3 Min Marks B. Yearly Benchmark ‘Annie’ 50-40-30-20-10 For time: Double Under Sit Up Fitness: A. 5 Sets Push Press x 5 reps Rest 30 sec Barbell […]
Friday 6.7.19
Essentials A. 6 Sets Front Squat x 4 reps Tempo 33×1 *add 5-10 lbs to weight from previous time.* On the 3 min B. 3 Rounds For Time: Alternating Dumbbell Power Snatch x 30 reps Single Unders x 60 reps Single Dumbbell Walking Lunge x 120 ft Fitness A. 6 Sets Front Squat x 4 […]
Thursday 6.6.19
Essentials A. 8 min EMOM 1. Ski or Bike x 10/7 cal 2. Wall Walks x 3 reps Rest 2min 8 min EMOM 1. Row x 12/9 cal 2. Rope Climb Attempts x 2 reps B. Mobility Lizard x 1min per side Pigeon x 1 min per side Squat Hold x 8 min Fitness A. […]
Wednesday 6.5.19
Essentials A. 6 Sets Sets 1,3,5 Banded Lat Pull Down x 10-12 reps Rower Pike x 10-12 reps Sets 2,4,6 Hang From Bar x 40 sec Incline Push Up x 10-12 reps On the 2:30 min Marks B. 3 Rounds For Time: Power Clean and Jerk x 6 reps Hanging Knee Ups x 18 reps […]