Monday 1.30.17

Essentials: A. 15min EMOM Hang Full Clean x 3 reps PVC or Training Bar or Empty Barbell B. 15min AMRAP Burpee Jumping Pull Up x 10 rep Thruster x 10 rep Fitness: A. 15min Full Clean and Jerk Build up to 85% and perform 3 singles -then- Perform 3 singles at 90% Rest at least […]

Saturday 1.28.17

There’s no class today as we are hosting Metro Mayhem from 9 am to 12 pm. There’s four teams from No Excuses CrossFit competing, so come to the gym and cheer them on! Lululemon, Low-Co Motion food truck, Revive Rx and BIRTHFIT Atlanta will also be at the gym.

No Excuses CrossFit Open Prep

The CrossFit Open is less than a month away and No Excuses CrossFit has set up two Friday evenings to help you be prepared for the Open. The first is an Open prep strategy and the second is an injury prevention and mobility workshop. Both are free for No Excuses CrossFit members. If you are […]

Friday 1.27.17

There’s no class on Saturday, Jan. 28 as we are hosting Metro Mayhem. There’s four teams from No Excuses CrossFit competing, so come to the gym and cheer them on! Lululemon, Low-Co Motion food truck, Revive Rx and BIRTHFIT Atlanta will also be at the gym. BENCHMARK Essentials/Fitness: A. In 10min Find Your 1 Rep […]

Thursday 1.26.17

Essentials: A. Mobility Standing Straddle x 1min Saddle x 1min Right arm archer in Saddle x 1min Left arm Archer in Saddle x 1min Lizard R x 1min Lizard L x 1min Pigeon R x 1min Pigeon L x 1min Seal or Sphinx x 1min Sumo Squat x 1min B. GOAT DAY 21min EMOM 1.Gymnastics […]

Wednesday 1.25.17

Essentials/Fitness/Performance: A. If 3RM Back Squat is Greater than or Equal to your body weight then… In 12min Find a 1 Rep Max Power Snatch If 3RM Back Squat is Less than your body weight then… In 12min Find a 10 Rep Max Barbell Hip Thrust Rest 5min B. In 12min Find a 1 Rep […]

Tuesday 1.24.17

Essentials: A. 9min EMOM 1.Right Side Plank x 30 sec 2. Left Side Plank x 30 sec 3. V-Ups x 10 reps 9min EMOM 1. Turkish Get Up x 1 reps per arm 2. Overhead KB Carry x 50ft per arm 3. Goblet Squat x 10 reps B. 3 Rounds For Time: Man Makers x […]

Monday 1.23.17

BENCH MARKS Essentials/Fitness/Performance: A. In 12min Find Your 3 Rep Max Back Squat Rest 5min B. If 3RM Back Squat is Greater than or Equal to your body weight then… In 12min Find a 1 Rep Max Power Clean If 3RM Back Squat is Less than your body weight then… In 12min Find a Max […]

Saturday 1.21.17

Essentials: A. 12min EMOM 1.Lunge Jump x 10 reps per leg 2.Incline Push Up x 10 reps 3.Top of Ring Pull Hold x 20 sec B. 4 Sets Each For Total Reps: 2min AMRAP Wall Ball x 10 reps Sit Ups x 10 Dumbbell Push Press x 10 reps Russian Kettlebell Swing x AMRAP Remaining […]

Friday 1.20.17

Essentials: A. 15min EMOM 1. Arch Hold x 20 sec 2. Back Squat x 1 reps tempo 10.10.x.1(50% or less) 3. Side Plank x 20 sec per side B. 9min AMRAP Front Squat x 3 reps Thruster x 3 reps Ring Pull x 3 reps Front Squat x 6 reps Thruster x 6 reps Ring […]