Monday 8.29.16

BENCH MARK WEEK Essentials and Fitness and Performance: A. In 15min Find Your 3 Rep Max Back Squat Rest 5min B. In 10min Find Your 1 Rep Max Close Grip Bench Press Rest 5min C. In 10min Find Your 1 Rep Max Deadlift

Saturday 8.27.16

    Essentials: A. 5 Sets V-Up x 15 reps On the 2min Mark Or ADAPT B. For Time: Row x 500 meters Squat x 40 reps Sit Ups x 30 reps Incline Push Up x 20 reps Ring Pulls x 10 reps Fitness: A. 5 Sets 3 Point V-Up x 5 cycles On the […]

Friday 8.26.16

Essentials: A. 10min EMOM Push Press x 3 reps @45% Or ADAPT B. Death by 10m *if unable to complete more than 5 rounds then as soon as done complete 60 burpees *If unable to complete more than 8 rounds then as soon as done complete 50 burpees *If unable to complete more than 11 […]

Thursday 8.25.16

Essentials: A. Mobility Saddle x 1min Seated Straddle x 1min Standing Straddle x 1min Foam Roll Quad x 1min per side Foam Roll Lat x 1min per side Foam Roll Glute x 1min per side B. 4 Rounds For Time: Wall Ball x 15 reps Wall Ball Sit Up x 20 reps Run with ball […]

Wednesday 8.24.16

Essentials: A. 12min EMOM Hang Clean above Knee + Hang Clean below Knee + Front Squat + Jerk Empty Barbell or ADAPT B. 20min AMRAP Single Unders x 40 reps Box Jump step down x 30 reps Dumbbell Thruster x 20 Fitness: A. 12min EMOM Hang Clean above Knee + Hang Clean below Knee + […]

Tuesday 8.23.16

Essentials: A. 10min EMOM Odd:Side Plank Lifts x 5 per side Even:Ring or Bar support Hold x 20-30sec B. Row Fitness: A. 10min EMOM Odd:Handstand Shoulder Taps or Hand Lifts x 10 reps per arm Even:Muscle Up x 1 rep(Pause 3sec in the dip; Pause 3 sec in the support) or Bar muscle x 1 […]

Hugo Open draws largest group of athletes

SUWANEE —  No Excuses CrossFit held its largest team competition on Saturday with the third annual Hugo Open. The in-house competition featured 69 athletes on 23 different teams with all of them competing in one division. Each team had to have at least one female and could have only one Ninja, which is a person […]

Monday 8.22.16

Essentials A. 12min EMOM Muscle Snatch + Power Snatch + Overhead Squat ; Empty Barbell B. For Time: Incline Push Up x 21 reps Back Squat x 15 reps Burpee to Plate x 15 reps Incline Push Up x 18 reps Front Squat x 18 reps Burpee to Plate x 15 reps Incline Push Up […]

Saturday 8.20.16

HUGO OPEN There will not be 7 pm class on Friday, Aug. 19. There will be no scheduled class times on Saturday due to the Hugo Open. Come to the gym any time between 9am-1pm to cheer on your fellow No Excuses CrossFit members! WOD 1: Kettle-Hell 7-minute AMRAP 60 synchronized goblet squats (70, 55, […]

Friday 8.19.16

There will not be 7 pm class on Friday, Aug. 19. There will be no scheduled class times on Saturday due to the Hugo Open. Come to the gym any time between 9am-1pm to cheer on your fellow No Excuses CrossFit members! Essentials: A. 12 min Find a 1RM Shoulder to Overhead B. 20 Sets […]