Monday 5.14.18

Essentials: A. 12min EMOM 1. Single Arm Ring Pull x 5 reps per arm 2. Bottom of Push Up Hold on Parallettes x 20 sec 3. Hollow Body Hold x 20 sec B. 8-6-4-2 For Time: Dumbbell Snatch Right Arm Jump Lunge Dumbbell Snatch Left Arm Jump Lunge Fitness: A. 12min EMOM 1. Strict Ring […]

Saturday 5.12.18

Essentials: A. 5 Sets 5 Power Cleans + 5 Hang Power Cleans + 5 Push Jerks Technique time, stay with training bar or empty Barbell On the 2:30min B. 3 Sets Barbell On Back Step Back Lunge x 10 reps per leg Build in weight each set On the 3min C. 3 Sets Split Stance […]

Friday 5.11.18

Essentials: A. 3 Sets Deadlift x 12-15 reps + Vertical Jump x 6 reps On the 4min Mark B. 6min AMRAP Wall ball x 10 reps Alternating Dumbbell Power Snatch x 8 reps Hanging Knee Ups x 6 reps -Rest 2min- 6min AMRAP Box Dips x 12 reps Row x 10 cal Sit Up x […]

Thursday 5.10.18

Essentials: A. 12min Advanced Rehab Warm Up Movement #1 Band Pull AParts x 16 reps Advanced Rehab Warm Up Movement #2 Banded Row x 16 reps Advanced Rehab Warm Up Movement #3 Monster Walk x 16 Steps B. 16 min EMOM 1. Battle Rope x 45 sec 2. Bulgarian Split Squat x 6 reps per […]

Wednesday 5.9.18

Essentials: A. 3 Sets Frankenstein Front Squat x 10-12 reps Build in weight each set On the 4min Marks B. 14min AMRAP Single Unders x 100 reps Double Kettlebell Front Squat x 10 reps Fitness: A. 3 Sets Frankenstein Front Squat x 10-12 reps Build in weight each set On the 4min Marks B. 14min […]

Tuesday 5.8.18

Essentials: A. 4 Sets Feet on Rower Pike Slide x 5-7 reps Rest 15 sec Feet on Rower Pike Slide Hold x 20-30 sec Rest 15 sec Hollow Body Hold x 20-30 sec On the 3min Mark B. 10 Sets Dumbbell Hang Power Snatch x 3 per Arm Jumping Pull Ups x 10 Reps On the […]

Monday 5.7.18

Essentials: A. 4 Sets 3 Behind the Neck Push Press + 3 Overhead Squat Build in weight On the 3min Mark B. 4 Rounds For Time: Run x 200 meters Deadlift x 12 reps 65% Fitness: A. 4 Sets 2 Behind the Neck Push Press + 1 Snatch Balance + 2 Overhead Squat 50-60% of […]

Granite Games Throwdown May 5 Recap

There was challenging workouts, a fun atmosphere, and a lot of sweat. You could say it was a fun day at No Excuses CrossFit on Saturday, May 5 at the Granite Games Throwdown. The event drew 32 teams, led by CrossFit Identity with six, in four different divisions. Four teams drove more than two hours […]

Saturday 5.5.18

Granite Games Throw Down No Classes Today! Come by to cheer on all the teams. Competition starts at 9am.

Friday 5.4.18

Essentials: A. 3 Sets Back Squat x 10-12 reps + Seated Box Jump x 6 reps Build in weight On the 4min Marks B. 20min EMOM 1. Jumping Pull Up x 12 reps 2. Assault Bike x 40 sec 3. Dumbbell Overhead Step Back Lung x 4 reps per Arm 4. Run x 150 meter […]