Friday 7.28.17
Essentials: A. 5 Sets Slow Pull Squat Clean x 5 reps PVC, Training Bar, Empty Barbell *5sec Pull to Hip* On the 2:30min Or ADAPT B. 5 Rounds For Time: Hanging Knee Raises x 10 reps Bar on Back Step Back Lunges x 20 reps Fitness: A. 5 Sets Slow Pull to Hip+Slow Pull Squat […]
Thursday 7.27.17
Essentials: A. Deadlift x 5 reps @Tempo 4040 Build in weight each set Or ADAPT B. 12min EMOM Hang Dumbbell Power Clean x 6 reps Burpee x 3 Fitness/Performance: A. 5 Sets Staggered Stance Deadlift x 3 reps per leg Build in weight each Set Or ADAPT B. 12min EMOM Hang Dumbbell Power clean x […]
Wednesday 7.26.17
Advance Rehab will be at the gym next week for a free FMS screening that will take place on Monday, July 24 from 5:30-6:30 pm and Wednesday, July 26 from 6:30-8:30 am. Essentials: A. 3 Sets Front Squat x 3 reps @Tempo 4040 Build in weight on each set 3 Sets Goblet Bulgarian Split Squat […]
CrossFit Kids Program Expansion
Over recent years we have experienced steady growth of our Kids and Teens program at No Excuses CrossFit. We have taught countless kids and teens how to move well and watched with amazement as they learned new skills, played games, competed, and explored their abilities as movers and athletes. The growth of […]
Tuesday 7.25.17
Essentials: A. 12min Every 30 sec Weighted Vertical Jump x 4 rep 5-15lbs B. 2 Rounds For Time: Row x 500 meters Single Unders x 100 reps Plate overhead walking Lunge x 50 reps Incline Push Up x 25 reps Burpees x 12 reps Fitness: A.12min Every 20 sec Power Snatch x 1 rep Min […]
Hugo Open WODs
Below are the three WODs for the Hugo Open on Saturday, Aug. 26. If you have any questions, concerns or need clarification on a WOD or movement, please contact Coach Brandon. If you have your team or need help finding teammates, contact Coach Brandon. More info about the Hugo Open is available here. WOD 1: […]
Monday 7.24.17
Advance Rehab will be at the gym next week for a free FMS screening that will take place on Monday, July 24 from 5:30-6:30 pm and Wednesday, July 26 from 6:30-8:30 am. For more info, click here. Essentials: A. Mobility Foam Roller -Glute Right x 1min -Glute Left x 1min -Calf Right x 1min -Calf […]
Saturday 7.22.17
Advance Rehab will be at the gym next week for a free FMS screening that will take place on Monday, July 24 from 5:30-6:30 pm and Wednesday, July 26 from 6:30-8:30 am. Essentials: A. 12min Every 30sec Vertical Med Ball Throw x 3 reps B. For Time: 21-15-9 Shoulder to Overhead Jumping Pull Ups Fitness: […]
Friday 7.21.17
Advance Rehab will be at the gym next week for a free FMS screening that will take place on Monday, July 24 from 5:30-6:30 pm and Wednesday, July 26 from 6:30-8:30 am. Essentials: A. 3 Sets Back Squat x 5 reps build in weight each set Tempo 4040 3 Sets Back Rack Deficit Step Back […]
CrossFit through your pregnancy at No Excuses
No Excuses CrossFit has seen it’s fair share of women train throughout their pregnancies. Since January of 2014, we have had an unbroken string of pregnancies — 10 to be exact! (Meaning, there hasn’t been a time since then that someone wasn’t pregnant!) While many people are alarmed when they see a mama with a […]