Wednesday 7.4.18
No Excuses CrossFit will be hosting the 4 Independence July 4th WOD. This is a free community WOD, so invite your friends and family to celebrate our nation’s birthday with this awesome workout. If you are new to CrossFit or working out, there is a scaled version available. The 4 Independence WOD honors 4 branches […]
Tuesday 7.3.18
Essentials: A. 4 Sets Double Kettlebell Overhead Walk x 200ft On the 2:30 min Marks B. 3 Sets Ring Pull x 6-8 reps Ring Face Pull x 6-8 reps Ring Archer Pull x 3-4 reps per arm On the 3min Marks C. 3 Sets Close Grip Bench Press x 12-15 reps Tempo 30×1 On the […]
Athlete Spotlight: Angela Duke
Name: Angela Duke Age: 45 Occupation: Nurse Hometown: Rincon, Georgia Which class time do you usually attend? 6 pm Favorite WOD: I don’t have one Favorite CF Movement: Alternating dumbbell snatches Least Favorite CF Movement: There are so many….BURPEES, assault bike, running…I could go on and on 3RM Back Squat: 145# 1RM Deadlift: 210# Favorite […]
Athlete Spotlight: Corey Brindle
Name: Corey Brindle Age: 33 Occupation: Finance Hometown: Jacksonville, AL Which class time do you usually attend? 5, 6, or 7 pm Favorite WOD: Murph. It reminds me of the army days. Favorite CF Movement: Overhead squats Least Favorite CF Movement: Dumbbell box step overs 3RM Back Squat: 295 1RM Deadlift: 385 Favorite Food: Burgers […]
Monday 7.2.18
Essentials: A. 5 Sets Back Squat x 5 reps 80% @Tempo 30×1 On the 2:30 min Mark B. 4 Sets Sumo Deadlift High Pull x 5 reps Burpee Box Jump Over x 5 reps Assault Bike Sprint x 15 sec Rest 3min Fitness: A. 5 Sets Back Squat x 5 reps 80% @Tempo 30×1 On […]
Saturday 6.30.18
Essentials: A. 15min EMOM 1. Kettlebell Hang Clean and Jerk x 5 reps per Arm 2. Side Plank x 25 sec per side 3. Walking Lunges x 8 per Leg -Rest 5min- 15min AMRAP Run x 200 meters Bear Crawl x 100 ft Burpee Box Step Overs x 15 reps Fitness: A. 15min EMOM 1. […]
Friday 6.29.18
Benchmark Week A. 15min Vertical Jump for Max reach x 3 Attempts -5min rest- B. 10min 1 RM Deadlift -5min Rest- C. 10min 1 RM Shoulder Press
Thursday 6.28.18
Essentials: A. 30min EMOM 1. Row x 1min easy 2. Alternating Dumbbell Power Clean x 1min 3. Bike x 1min easy 4. Bear Crawl x 1min 5. Row x 1min easy 6. Wall Sit x 1min B. Mobility Seated Straddle x 3min Saddle x 3min Puppy Dog x 2min Fitness/Performance: A. 30min EMOM 1. Row […]
Wednesday 6.27.18
Benchmark Week A. 15min 3 Cone Drill for fastest time x 3 Attempts -5min Rest- B. Tabata Squat/Push Up 8 Sets Squat x as many reps as possible for 20 sec Rest 10 sec 8 Sets Push Up as Many Reps as possible for 20 sec Rest 10 sec *Between Squats and push ups there […]
Tuesday 6.26.18
Benchmark Week A. 10min 1 RM Power Snatch *If 3 RM Back Squat is Less than body weight find a Max distance reverse Over the Head med ball toss 35/25 -5min Rest- B. 15min 40yrd Dash x 3 Attempts -5min Rest- C. Essentials: 2 Rounds For Time: Rope Sit to Stand x 5 reps Row […]