Friday 12.7.18
Essentials: A. 4 Sets Deadlift x 5 reps @Tempo 2020*50% of Deadlift* Rest 20 sec Romanian Deadlift x 3 reps*50% of Deadlift* Rest 20 sec Hang Squat Clean x 3 reps *Empty Barbell* On the 4min Marks B. 15min EMOM Min 1-5 – Barbell Bent Over Row x 8-12 reps Min 6-10 – Hanging Knee […]
Happy Birthday No Excuses CrossFit!
Happy Birthday No Excuses CrossFit! You’re 10 years old today. It was on this day in 2008 that Kyle Maynard and Ben Davis opened the doors to the gym for the first time. A lot has changed since then. We’re no longer in the same location (the old gym was about 200 meters down Lawrenceville-Suwanee […]
Thursday 12.6.18
Essentials: A. 18 min AMRAP Farmers Carry x 50 ft Bear Crawl x 100 ft Farmers Carry x 50 ft Slamball Box Step Over x 10 reps B. Mobility Twisted Cross x 1 min Per side Pretzel x 1 min Per side Cross Leg forward Fold x 1 min per side Saddle x 2min Fitness/Performance: […]
Wednesday 12.5.18
Essentials: A. 9 min AMRAP Barbell On Back Step Back Lunge x 20 reps Box Step Up x 10 reps 24/20 Kettlebell Swing x 20 reps Box Step Up x 10 reps 24/20 Alternating Dumbbell Snatch x 20 reps Box Step Up x 10 reps 24/20 Barbell Overhead Squats x Max reps Remaining Time B. […]
Tuesday 12.4.18
Essentials: A. 4 Sets Incline Bench Press x 6-8 reps@Tempo 40×0 Rest 30 sec Strict Ring Pull x 6-8 reps @ Tempo 40×0 On the 2:30 min B. For Time: Sled Push x 50 meters -then- 3 Rounds Single Unders x 50 reps Kettlebell Swing x 25 reps -then- Sled Push x 50 meters Fitness: […]
Monday 12.3.18
Essentials: A. 8 Sets Pausing Power Clean (2 rep below the knee + 2 rep above the knee) Use empty Barbell On the 90 sec Marks B. 5 Rounds Wall Sit x 1 min Goblet Kettlebell Front Squat x max reps 30 sec Rest 90 sec Fitness: A. 8 Sets Pausing Power Clean (1 rep […]
Saturday 12.1.18
Essentials: A. 3 Sets Pike Hold On Box x 20 sec + Hollow Flutter Kicks x 20 reps On the 2:30 min Mark 3 Sets Incline Push Up with shoulder tap x 6-8 per arm + Plank Push Up x 7-10 reps On the 2:30 min Mark B. 5 Sets 45 sec AMRAP Alternating Dumbbell […]
Athlete Spotlight: Emily Stalling
Name:Emily Stalling Age:22 Occupation:Dental assistant Hometown:Suwanee Which class time do you usually attend?4 Favorite WOD: N/a Favorite CF Movement: Power clean Least Favorite CF Movement: Thrusters 3RM Back Squat:125 1RM Deadlift:175 Favorite Food: Sushi Favorite Movie: Meet Me in St. Louis Favorite Athlete:Tia Toomey Dream Job:Dental assistant Dream Vacation Destination:Germany If you could have any super power…Shape shifting Favorite Motivational […]
Athlete Spotlight: Drew Brannon
Name:Drew Brannon Age:31 Occupation:Senior Financial Analyst Hometown:Rockmart, GA Which class time do you usually attend?6 AM Favorite WOD:Rowing, Deadlift Combo WODS Favorite CF Movement:Hang Clean Least Favorite CF Movement: Thrusters 3RM Back Squat:385 1RM Deadlift:525 Favorite Food:Ribeye Steak Favorite Movie: The Godfather: Part II Favorite Athlete:Joe Thomas Dream Job:CEO of a Fortune 500 Company Dream Vacation Destination:Ireland […]
Friday 11.30.18
Essentials: A. 4 Sets Deadlift x 5 reps @Tempo 2020*50% of Deadlift* Rest 20 sec Romanian Deadlift x 3 reps*50% of Deadlift* Rest 20 sec Hang Squat Clean x 3 reps *Empty Barbell* On the 4min Marks B. 6 min AMRAP Thruster x 8 reps Burpee Jumping Pull Up x 3 reps Fitness: A. 4 […]