CF Teens: Monday 2.6.17
Strength: Front Squat 3×10-12 WOD: AMRAP 5 Burpees
Tuesday 2.7.17
Essentials: A. 5 Sets Front Squat x 7 reps build up On the 2:30min Or ADAPT B. 21-15-9 Shoulder to Overhead Knee Ups Bar Facing Burpee Fitness: A. 5 Sets Front Squat x 7 reps 65% On the 2:30min Or ADAPT B. 21-15-9 Shoulder to Overhead 115/75 Toes to Bar Bar Facing Burpee Performance: A. […]
Monday 2.6.17
Essentials: A. 5 Sets 5 Kips on Bar + 7 Ring Pulls + Parallette Dips On the 3min Or ADAPT B. 16min AMRAP Run x 400 meters Hang Dumbbell Squat Clean x 15 reps Fitness: A. 5 Sets 5 Kips on Rings + 5 Muscle Up transitions + 5 Ring Dips On the 3min Or […]
Saturday 2.4.17
New class times starting on Feb. 11. Saturday classes are at 8:30, 9:30, 10:30 am. Essentials: A. Mobility Lizard R x 2min Lizard L x 2min Pigeon R x 2min Pigeon L x 2min Twisted Cross R x 1min Twisted Cross L x 1min Sphinx / Seal x 1min Puppy Dog x 1min B. Team […]
Friday 2.3.17
Bring A Friend is on Saturday at 10 am! The Atlanta Falcons will play the New England Patriots in Super Bowl LI in Houston on Sunday at 6:30 pm. Get pumped up for the game on Falcons Friday with the Rise Up WOD! Essentials: A. 5 Sets Back Squat x 3 reps building […]
Thursday 2.2.17
Essentials/Fitness/Performance: A. Mobility Seated forward Fold x 3min Seated Straddle x 3min Bound Angle x 3min Saddle x 3min B. GOAT DAY 21min EMOM 1.Gymnastics Pushing movement or any part, for Example(HSPU,Handstand Hold, Ring Dip, Ring Push Up, Push Up, Ring Support Hold, …) 2. Olympic Lifts or any Part, for Example (Clean , Power […]
Friday Night Throwdown 2017 FAQ
The CrossFit Open is about three weeks away and No Excuses CrossFit is excited to announce its plans for the five-week online competition. Beginning on Friday, Feb. 24 and every Friday for the five weeks during the CrossFit Open, we will be hosting Friday Night Throwdown. The purpose of Friday Night Throwdown is to make […]
No Excuses CrossFit Open Gym
No Excuses CrossFit is going to offer Open Gym on Monday and Wednesday from 3-5 pm for two weeks. This will be supervised by a coach if you have any questions or concerns. Where: Front room in the gym Dates: Monday, Feb. 6 from 3-5 pm Wednesday, Feb. 8 from 3-5 pm Monday, Feb. 13 […]
Wednesday 2.1.17
Essentials: A. 7 Set RNT Overhead Squat x 5 reps On the 2min Mark Or ADAPT B. 21-15-9 For Time: Knee Ups Alternating Dumbbell Power Snatch per arm Fitness: A. 7 Set 3 Position Pause Power Snatch x 2 reps 70-80% (Below Knee, Above knee, Mid thigh) On the 2min Mark Or ADAPT B. For […]
Tuesday 1.31.17
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 the 2:30min Mark B. 3 Rounds For Time: Row x 15 Cal Burpee x 12 reps Dumbbell Walking Lunges x 10 […]