Tuesday 12.20.16
Essentials: A. 12min EMOM 1. Single Arm Dumbbell Bench Press x 5 reps per Arm 2. Right Leg Dumbbell Split Squat Thruster x 7 reps 3. Left Leg Dumbbell Split Squat Thruster x 7 reps B. 12min EMOM 1.Dumbbell Z Press x 10 reps 2.Right Leg Dumbbell Step Up x 7 reps 3.Left Leg Dumbbell […]
Monday 12.19.16
Essentials: A. 16min EMOM 1. Glute Bridge x 10 reps 2. Bent Over Row x 10 reps 3. Deadlift x 10 reps (Same weight as BOR) 4. Ring Pulls x 10 reps B. 5 Sets Row x 40 sec ALL OUT Rest 2:20min Fitness: A. 16min EMOM 1. Alternating Single Arm KB Deadlift x 10 […]
Saturday 12.17.16
Essentials: A. 5 Sets Standing Long Jump x 5 reps On the 2:30min B. 3 Rounds For Time: Wall Ball x 15 reps Parrelete Dip x 10 reps *7min Cap* -Rest 5min 3 Rounds For Time: Plate Overhead Walking Lunges x 15 reps Incline Push Up x 10 reps *7min Cap* Fitness: A. 5 Sets […]
Friday 12.16.16
Essentials: A. 15min EMOM Odd: Med Ball Clean x 5 reps Even: 1 Arm Plank x 20sec per Arm B. 3 Rounds For Time: V-Ups x 20 Box Jump x 15 Goblet Squat x 20 Fitness: A. 15min Clean from Hang Just Below Knee + Jerk Build up to 85%(+5-10lbs) and then perform 5 singles […]
CrossFit parents shape their children’s fitness
If you ask anyone around No Excuses CrossFit how they would describe our community, most of them would call this a family. It’s a pretty tight knit group of people, sharing physical struggles, triumphs, laughs, tears, stories and experiences. Often times people will say things like, ‘I just keep coming back because of the people. […]
Thursday 12.15.16
Essentials: A. Mobility Seated Forward Fold x 3min Seated Straddle x 3min Lizard Right x 2min Lizard Left x 2min Puppy Dog x 2min B. 3 Sets Hollow Hold Single Leg Hip Circles Clockwise x 5 per leg Hollow Hold Single Leg Hip Circles Counterclockwise x 5 per leg V-Up x 5 On the 3min […]
Wednesday 12.14.16
Essentials: A. 7 Sets Overhead Squat x 7 reps PVC/Training Bar/Barbell On the 2:30min B. 10min AMRAP Single Under x 50 reps Kettlebell Swing x 20 reps Fitness: A. 7 Sets Snatch x 2 reps (singles) 70-75% Pause at Knee for 2 sec On the 2:30min B. 10min AMRAP Double Under x 50 reps Power […]
No Excuses CrossFit provides Christmas gifts for seven families
SUWANEE — No Excuses CrossFit celebrated eight years as an affiliate on Saturday with Birthday Bash VIII, a fundraiser for North Gwinnett Co-Op. The event featured 22 teams from 10 different gyms in Metro Atlanta and raised $5,000 to provide Christmas gifts for 11 children and four seniors in the Suwanee, Buford, Sugar Hill community. […]
Tuesday 12.13.16
Essentials: A. 5 Sets Front Squat x 3 reps Build to a heavy Pause at bottom of first rep on each set On the 2:30min Or ADAPT B. 5 Rounds For Time: Row x 10 cal Shoulder to Overhead x 10 reps Hanging Knee Raises x 10 reps Row x 10 Cal Inch Worm x […]
Monday 12.12.16
Essentials: A. 4 Sets 2 Weighted Pull Up Negatives Rest 30 sec Max Unbroken Ring Pulls On the 3min B. Every 30 sec for 15min Jumping Pull Up x 3 reps Deadlift x 3 reps 70% Fitness: A. 4 Sets 2 Weighted Pull Ups Rest 30 sec Max Unbroken reps Muscle Up (Bar or Ring) […]