Tuesday 12.19.17
Essentials: A. 9 Sets Strict Double Kettlebell Press x 5-7 reps On the 2min Mark B1. 3 Sets Front Rack Dumbbell Step Ups x 7 reps per leg Or ADAPT Rest 1min B2. 3 Sets Box Dips x 10 reps On the 5min Mark Fitness: A. Split Jerk In 18min Build to 85% for a single -then- […]
Monday 12.18.17
Essentials: A. Deadlift 8min to build to 82% for 1 rep -then- 8min to complete 3 sets Deficit Deadlift x 9 reps @70% *Min Rest between Sets of 1min B. 3 Sets Ring Pull x Max reps 1min -Rest 1min- Bent Over Barbell Row x Max reps 1min -Rest 1min- 3 Sets Incline Push Up […]
Saturday 12.16.17
Essentials: A. 21 min EMOM 1. Ring Pull x 15 reps 2. Dumbbell Hang Power Clean x 10 reps 3. No Pushup Burpee x 15 reps -Rest 3min- 21 min EMOM 1. Dumbbell Weighted Step Ups x 10 reps 35/20 20/20 2. Box Dip x 15 reps 3. Wall Ball x 10 reps Fitness: A. […]
Friday 12.15.17
Essentials: A. 5 Sets For Quality Med Ball Clean x 1min of work On the 2:30min B. 4 Sets 90sec AMRAP Assault Bike x 400 meters Air Squat x AMRAP Remaining Time Rest 2min or Greater Fitness: A. 5 Sets Squat Clean + Squat Clean and Push Jerk 77% 80% 82% 85% 87% On the […]
Thursday 12.14.17
Essentials: A. 3 Rounds Not For Time: Advanced Rehab 1 Movement x 10 reps Frogger x 50 ft Advanced Rehab 2 Movement x 10 reps Heal to toe Squat walk x 50ft B. Teams of 2 (preferably male/male or female/female) For Time: Assault Bike x 25/20 cal per person Burpee Box Step Over x 30 […]
Wednesday 12.13.17
Essentials: A. 7 Sets Overhead Squat x 3 reps Tempo 33×1 Build in weight On the 2min B. 6min AMRAP Thruster x 8 reps Single Under x 24 reps Rest 4min 6min AMRAP Row x 150 meters Burpee x 10 reps Wall Ball x 10 reps Fitness: A. 7 Sets Squat Snatch Set 1:75-85% x […]
Tuesday 12.12.17
Essentials: A. 5 Sets Front Squat x 3 reps Build in weight *Pause 1sec at bottom of first rep on each set On the 2:30min Mark B. 7 Rounds For Time: Rope Sit to Stand x 3 rep Single Arm Dumbbell Push Press x 6 reps (3 per side) Box Jump x 9 reps Fitness: […]
Birthday Bash IX provides Christmas gifts for local children and seniors
SUWANEE — Snowy weather could not stop No Excuses CrossFit from celebrating nine years as an affiliate on Saturday with Birthday Bash IX, a fundraiser for North Gwinnett Co-Op. The event, which was delayed an hour because of snowy weather conditions, featured 20 teams from eight different gyms in Metro Atlanta and raised more than […]
Monday 12.11.17
Essentials: A. 7 Sets Pull Up Negatives x 2 reps Rest 10 sec Ring Pull x 10 rep Rest 10 sec Jumping Pull Ups x 10 reps Rest 10 sec Hollow Hold x 20 sec On the 2:30 min Or ADAPT B. For Time: Deadlift x 21 reps 45% Row x 40 cal Deadlift x […]
Saturday 12.9.17
Birthday Bash IX Saturday December 9th From 9am-12pm come Celebrate 9 years of bettering lives one person at a time. Friday 12/8 No 7pm Class Saturday 12/9 No Classes