Olympic Weightlifting Class Spring Session

When: Wednesdays at 9:30-11:30 am and 6-8 pm; Saturdays at 8:30-10:30 am Where: Kids/Teens room at the front of the gym Cost: • No Excuses CrossFit members – $200 • Non-members – $300 Duration: 8 weeks (Wednesday, April 18 through Saturday, June 9) Class schedule: first hour coach-led drills and technique work, second hour strength […]

Seven place in the top 100 in the Southeast in the Open

The CrossFit Open came to an end last week and after five weeks of workouts, No Excuses CrossFit had several athletes near the top of the Southeast leaderboard. As a gym, No Excuses CrossFit finished the Open ranked No. 128 in the Southeast out of 259 gyms. No Excuses’ best workout as a gym was […]

Monday 4.2.18

Essentials: A. 3 Sets Front Squat x 12 – 15 reps Light load On the 4min Mark B. For Time: 21-15-9-6-3 Wall Ball Ring Pull Fitness: A. 3 Sets Front Squat x 12 – 15 reps Light load On the 4min Mark B. For Time: 21-15-9-6-3 Wall Ball 20/14 Pull Up RX+: Chest to Bar […]

Saturday 3.31.18

*9:30am Class will do the WOD with a Med Ball Strapped to them* Essentials: A. Preggo WOD 10 Rounds For Time: No Pushup Burpee x 10 reps Overhead Squat x 12 reps Step Up x 14 reps Fitness: A. Preggo WOD 10 Rounds For Time: No Pushup Burpee x 10 reps Overhead Squat x 12 […]

Athlete Spotlight: Linda Retter

  Name: Linda Retter Age: 60 Occupation: Retired GCPS Middle School Teacher-32yrs Hometown: Dayton, Ohio Which class time do you usually attend? 5pm/6am Favorite WOD: Any WOD that doesn’t include a burpee Favorite CF Movement: Thruster Least Favorite CF Movement: Burpee 3RM Back Squat: 80 lbs. 1RM Deadlift: 190 lbs. Favorite Food: Mexican Favorite Movie: […]

Athlete Spotlight: Vince Raia

Name: Vince Raia Age: 57 Occupation: President, EMC Security Hometown: Indianapolis Which class time do you usually attend? 7pm Favorite WOD: Murph!  But happy it only appears once a year Favorite CF Movement: Anything involving a barbell; clean is favorite Least Favorite CF Movement: Turkish Get Up – Too complicated 3RM Back Squat: 235# 1RM […]

Friday 3.30.18

Purpose: Aerobic Power / Muscle Endurance (Test) Essentials: A. 5 Sets Push Press x 3 reps On the 2min Build in weight B. Yearly Benchmark (Scaled) ‘9 to 5’ For Time: Power Clean and Jerk x 95 reps 65/45 Fitness: A. 5 Sets Push Press x 3 reps On the 2min Build in weight B. […]

SPIRIT OF THE OPEN 18.5: Adam Reese

Each year the CrossFit Games, they honor someone with the Spirit of the Games award. This honor goes to the ‘athlete who embodies the spirit of the sport.’ Each week during the 2018 CrossFit Open, No Excuses CrossFit will recognize a member it feels represented the Spirit of the Games. This week’s honor goes to […]

Thursday 3.29.18

Purpose: TEAM Essentials: A. GGT WOD #4 scaled Teams of 3 (ALL male or ALL Female) For Time: Single Under x 100 reps Alternating Dumbbell Snatch x 75 Single Under x 75 reps Alternating Dumbbell Snatch x 60 Single Under x 50 reps Alternating Dumbbell Snatch x 45 Single Unders x 25 reps *15min Time […]

Wednesday 3.28.18

Purpose: Battery Essentials: A. 6 Sets Every 2min Goblet Squat x 10 reps Ring Pull x 10 Goblet Squat x 10 reps B. 10 min EMOM 3 Hang Power Snatch + 3 Overhead Squat PVC, Training bar, Empty Barbell Fitness: A. 6 Sets Every 2min Squat Snatch + Overhead Squat 80% Rope Climb x 1 […]