Saturday 9.1.18
Essentials: A. 6 Sets Shoulder Press x 2 reps 85% On the 2:30 min Marks B. 10-9-8-7-6-5-4-3-2-1 For Time: Box Jumps Box Dip Kettlebell Swing Fitness: A. 6 Sets Shoulder Press x 2 reps 85% On the 2:30 min Marks B. 10-9-8-7-6-5-4-3-2-1 For Time: Box Jumps 24/20 Handstand Push Up Power Snatch 95/65 Performance: A. […]
Athlete Spotlight: Tina McAlpin
Name: Tina McAlpin Age: 49 Occupation: Buyers Agent for Mark Spain Real Estate Hometown: Williamsburg, Virginia Which class time do you usually attend?: 6:00 am Favorite WOD: Any Partner WOD. (So fun!) Favorite CF Movement: Overhead Shoulder Press Least Favorite CF Movement: BOX JUMPS!!!!!! 3RM Back Squat: 85lbs 1RM Deadlift: 165lbs Favorite Food: Seafood and Fish Favorite Movie: The Pursuit of Happiness Favorite Athlete: Jackie Robinson. I […]
Athlete Spotlight- Addison Williams
Name:Addison Williams Age:32 Occupation:Marketing Strategist Hometown:Wyandotte, MI Which class time do you usually attend?:Everything after 9:30 AM Favorite WOD: Cindy, because there’s no weights, rowing, or assault bike. Favorite CF Movement: Push-ups, because I’m good at them. Least Favorite CF Movement: Overhead squats 🙁 3RM Back Squat:245. Not great. 1RM Deadlift:335. Also not flattering, thanks for asking. Favorite […]
Friday 8.31.18
Essentials: A. 5 Sets Med Ball Hang Clean x 10 reps On the 2:30min B. 3 Sets Duel Kettlebell Sumo Deadlift x 10 reps Duel Kettlebell Power Clean x 10 reps Duel Kettlebell Shoulder to Overhead x 10 reps On the 3min Marks C. 3 Sets Sled Pull x 50 meters Heavy but steady walking […]
Thursday 8.30.18
Essentials: A. 12min Shoulder Rotation drills x 10 per side per drill Pallof Press x 15 per side B. 14 min AMRAP Partner WOD Bike x 10/7 cal Box Jump Over x 10 reps *One person must do a whole round before switching* Fitness/Performance: A. 12min Shoulder Rotation drills x 10 per side per drill […]
Wednesday 8.29.18
Essentials: A. 7 Sets Front Squat x 1 rep 90% Tempo 30×1 On the 2min B. Yearly Benchmark 10 min Max Cal Assault Bike Fitness: A. 7 Sets Front Squat x 1 rep 90% Tempo 30×1 On the 2min B. Yearly Benchmark 10 min Max Cal Assault Bike Performance: A. 7 Sets Front Squat x […]
Hugo Open draws largest crowd ever
The No Excuses CrossFit community came together on Saturday, Aug. 25 for its annual in-house competition — the Hugo Open, now in its fifth year. The event drew 70 athletes, the largest ever, on 14 teams in one division. Each team featured advanced, intermediate, and beginner athletes. Head Busters won the competition and featured […]
Tuesday 8.28.18
Essentials: A. 10 Sets Ring Pull x 6 Ring Face Pull x 6 Archer ring pull x3 per side On the 75 sec Marks B. 5 min AMRAP Alternating DB Power Snatch x 6 reps light Burpee x 7 reps -Rest 2min- 5 min AMRAP Alternating DB Power Snatch x 4 reps Moderate Burpee Over […]
Monday 8.27.18
Essentials: A. 12 min EMOM Hang Power Clean x 2 reps B. 6 Sets 1 min AMRAP Air Squat x 10 reps Jump Squat x 10 reps Row x Max Cal Remaining Time Rest 2min Fitness: A. 12 min EMOM Power Clean From Blocks @ Mid thigh x 2 singles 40-45% B. 6 Sets 1 […]
Saturday 8.25.18
HUGO OPEN There will be no 7 pm class on Friday, Aug. 24 as we set up for the the Hugo Open. There will be no classes on Saturday, Aug. 25 for the Hugo Open. All members not competing are encouraged to come to the gym and watch.