Athlete Spotlight: Pablo Seymour
Name: Pablo Sebastian Seymour Age: 35 Occupation: Sherwin Williams Professional Coatings Rep Which class time do you usually attend? 4pm Favorite WOD: Anything Heavy and no burpees Favorite CF Movements: Shoulder to Overhead 1RM Deadlift: 440 3 RM Back squat: 405 Favorite Food: BBQ Favorite Movie: Braveheart Favorite Athlete: Mat Fraser Dream Job: Teacher Dream […]
Athlete Spotlight: Amy Crawford
Name: Amy Crawford Age: 52 Occupation: Investor Which class time do you usually attend? 9:30 Favorite WOD: FRAN Favorite CF Movements: front squat, back squat 1RM Deadlift: 180 3 RM Back squat: 110 Favorite Food: anything mexican Favorite Movie: The Devil wears Prada Favorite Athlete: Dave Drouault Dream Job: No job!!! Dream Vacation Destination: Greece Favorite […]
Wednesday 3.8.17
FNT Week 3 Challenge: Do these 3 mobility poses for 2min Each (Lizard R and L, Pigeon R and L, Saddle) Essentials: A. 5 Sets 5 Power Snatch + 5 Overhead Squat PVC/Training Bar/Empty Barbell On the 2:30min B. 4 Sets For Time: Box Jump Step Down x 15 reps Kettlebell Swing x 12 reps […]
Tuesday 3.7.17
FNT Week 3 Challenge: Do these 3 mobility poses for 2min Each (Lizard R and L, Pigeon R and L, Saddle) Essentials: A. 3 Sets Close Grip Bench Press x 10 reps Ring Pulls x 5-7 reps @tempo 31×1 3 Sets Dumbbell Press x 5 reps Incline Push Up x 5-10 reps @tempo 31×1 On […]
Tuesday 3.7.17
FNT Week 3 Challenge: Do these 3 mobility poses for 2min Each (Lizard R and L, Pigeon R and L, Saddle) Essentials: A. 3 Sets Close Grip Bench Press x 10 reps Ring Pulls x 5-7 reps @tempo 31×1 3 Sets Dumbbell Press x 5 reps Incline Push Up x 5-10 reps @tempo 31×1 On […]
Monday 3.6.17
FNT Week 3 Challenge: Do these 3 mobility poses for 2min Each (Lizard R and L, Pigeon R and L, Saddle) Essentials: A. 15min EMOM Hang Squat Clean and Jerk x 3 reps PVC/Training Bar/Empty Barbell B. For Time: Row x 28 cal Goblet Squat x 21 reps Burpee x 15 reps Fitness: A. Squat Clean […]
Saturday 3.4.17
Essentials: A. Mobility Standing Straddle x 2min Dragon R x 1min Lizard R x 1min Pinwheel R x 1min Dragon L x 1min Lizard L x 1min Pinwheel L x 1min Seated Straddle x 2min Saddle x 2min B. Teams of 3-4 people 7 Sets for Total Reps Squat x 1min Burpee x 1min Sumo […]
Friday 3.3.17
FNT 17.2 Doors Open at 4:30pm Essentials: A. 15min EMOM 1. Arch Body Lift x 10 reps 2. Jump Squats x 10 reps 3. Squat Hold x 1 min B. 12min AMRAP Incline Push Up x 5 reps Wall Ball x 5 reps Bupree Box Step Overs x 15 reps Incline Push Up x 10 […]
SPIRIT OF THE OPEN 17.1: Margie Mallow
Each year at 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 2017 CrossFit Open, No Excuses CrossFit will recognize a member it feels represented the Spirit of the Games. This week’s honor goes […]
Thursday 3.2.17
FNT Challenge: Accumulate 2 minutes hanging from a pull up bar. Essentials/Fitness/Performance: A. Mobility Seated forward Fold x 4 min Lizard Right x 3 min Lizard Left x 3 min Seal x 2min B. GOAT DAY 21min EMOM 1.Jump Rope (single unders, Double Unders) 2. Static Holding, for example (Handstand, Squat, wall sit, plank, side […]