Saturday 1.6.18
Bring A Friend 9:30am Class Essentials: A. 12 min EMOM (warm up pace) 1. Russian Kettlebell Swing x 30 sec 2. Frogger x 30 sec 3. Step Back Lunge x 30 sec B. 15 min EMOM 1. Kettlebell Sumo Deadlift x 20 reps 2. Incline Push Up x 15 reps 3. Bike x 1min C. […]
Friday 1.5.18
Essentials: A. 9 Sets Clean Pull Under x 5 reps On the 2min Marks B. 3 Sets 2:30 min AMRAP Barbell Back Squat x 6 reps Single Unders x 30 reps Rest 2:30min Fitness: A. 18min Squat Clean and Push Jerk Build Up to 80% and then perform 8 singles B. 3 Sets 2:30min AMRAP […]
Thursday 1.4.17
Essentials: A. 12min Advanced Rehab Warm Up B. Granite Games ThrowDown WOD #4 15min AMRAP Row x 250 meters Burpees Over Rower x 10 reps *Partner 1 Completes a full round, then partner 2 completes a full round, etc.* C. Mobility Lizard R x 1min Lizard L x 1min Pigeon R x 1min Pigeon L […]
Athlete Spotlight: Greg Carefoot
Name: Greg Carefoot Age: 48 Occupation: Physical Therapist Hometown: Ottawa Which class time do you usually attend? 4pm Favorite WOD: Anything long with multiple movements Favorite CF Movement: HSPU, wall balls, box jumps Least Favorite CF Movement: Thrusters, squat snatch 3RM Back Squat: 255 1RM Deadlift: 300 Favorite Food: Thai food, curry Favorite Movie: Shawshank […]
Athlete Spotlight: Viviana Grisales
Name: Viviana Grisales Age: 33 Occupation: Military – Medic by trade but currently a First Sergeant Hometown: Medellin, Colombia Which class time do you usually attend? 5pm or 6pm (I tried the 6am and miserably failed) Favorite WOD: Cindy Favorite CF Movement: Cleans Least Favorite CF Movement: Wall Balls – These are the worst for […]
Wednesday 1.3.18
Essentials: A. 9 Sets 2 Behind the neck Snatch Grip Push Press + 2 Overhead Squats On the 2min Marks B. Yearly BenchMark Pull, Push, Pull 3 Rounds For Time: Power Snatch x 10 reps Incline Push Ups x 15 reps Knee Ups x 25 reps Fitness: A. 18min Squat Snatch Build Up to 85% […]
Tuesday 1.2.18
Essentials: A. 4 Sets Front Squat Cluster 2.2.2 reps Rest 20sec between Cluster Pause at Bottom Of first rep of each cluster for 2sec Build in weight On the 3min Mark Or ADAPT B. For Time: 21-15-9 Dumbbell Shoulder to OverHead per Arm Jumping Pull Up Burpees Fitness: A. 4 Sets Front Squat Cluster 2.2.2 […]
Monday 1.1.18
Essentials: A. Teams of 4 15min AMRAP Burpee Box Step Over x 100 reps Shoulder to Overhead x 150 reps Deadlift x 200 reps *One person working at a time, switch whenever* Rest 2:30min 10min AMRAP Kettlebell Swing x 10 reps Goblet Squat x 10 reps *One person does whole round before switching Rest 2:30min […]
No Excuses CrossFit 2017 Year in Review
2017 was a great year for No Excuses CrossFit. Check out all that we accomplished this year: January: We kicked off the New Year with a jump rope clinic from Mute Sports and our first team competition of 2017. Metro Mayhem was a huge success with 28 teams from around the area competing in three workouts. […]
Saturday 12.30.17
Essentials: A. 10min EMOM Turkish Get Up x 1 reps per Arm B. For Time: Run with med Ball x 600 meters Wall Ball x 21 reps Bear Crawl x 100ft Run with med Ball x 400 meters Wall ball x 15 reps Bear Crawl x 100ft Run with med ball x 250 meters Wall […]