Thursday 8.18.16

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 to cheer on your fellow No Excuses CrossFit members! Essentials: A. Mobility Lizard R x 2min Lizard L x 2min Pigeon R x 2min Pigeon L […]

Wednesday 8.17.16

Essentials A. 12min EMOM Medball Clean x 3-5 reps Or ADAPT B. 2 Sets Pausing (2sec) Front Squat x 2 reps 80% of last week’s heavier Set 2 Set Pausing (2sec) Front Squat x 3 reps 80% of last week’s lighter Set On the 2:30min Mark C. 3 Sets Run x 300 Meters 85% Walk […]

Tuesday 8.16.16

Essentials: A. 4 Sets Kettlebell Swing x Max Reps 45sec On the 2:30min B. 3 Sets Dumbbell Scarecrow x 3 reps Rest 20 sec Incline Push Up x 9 reps Rest 20 sec Parallette Dip x Max reps UB On the 4min C. 21-15-9 Shoulder to Overhead Burpee Box Jump Over Fitness: A. 4 Sets […]

Monday 8.15.16

Essentials: A. 12min EMOM Overhead Squat x 1-3 reps B. 2 Sets Back Squat x 2 reps @80% of last week’s heavier set weight On the 2:30min 2 Sets Back Squat x 3 reps @80% of last week’s lighter set weight On the 2:30min C. 3 Rounds For Time: V-Ups x 25 reps Single Unders […]

Saturday 8.13.16

Essentials: A. For Time in Teams of 3 people Wall Ball x 60 reps Kettlebell Swing x 30 per person Wall Ball x 50 reps Sit Up x 25 per Person Wall Ball x 40 reps Burpees x 20 per person Wall Ball x 30 reps Man Makers x 15 per person Fitness: A. For […]

Extra Reps

Extra reps is a three-week course that’s an add-on to your membership. It is designed to help you improve your overall fitness and knowledge in the gym. When does it start? Monday, Aug. 15 at 5:15 pm. What days is it held and what time? Monday and Wednesday at 5:15-5:45 pm. What’s the cost? Extra […]

Friday 8.12.16

Essentials: A. 5 Sets Press x 2 reps On the 2:30min Or ADAPT B. 2 Sets Deadlift x 3-5 reps @80-82%+10-20lbs 1 Set Deadlift x 3-5 reps @70-72%+10-20lbs On the 3min C. 2 Sets Row x 1min 85% Row x 30sec 50% Row x 2min 85% Row x 1min 50% Row x 3min 85% Row […]

Around the Whiteboard: Cathy Mele

Time to go Around the Whiteboard with Coach Cathy Mele

Thursday 8.11.16

Essentials: A. Mobility Dragon Right 1min Low Dragon Right 1min Dragon Left 1min Low Dragon Left 1min Single leg Saddle Right 1min Single Leg Saddle Left 1min Saddle 3min Seated Straddle 3min Standing Straddle 3min B. 5 Sets Dumbbell Step Ups with jump and knee Drive x 8 reps per leg On the 2min Or […]

Wednesday 8.10.16

Essentials A. 10min EMOM Jump Squat x 10 reps or ADAPT B. 2 Sets Pausing (2sec) Front Squat x 3-5 reps 72-77% +10-20lbs 1 Set Pausing (2sec) Front Squat x 3-5 reps 67-72% +10-20lbs On the 3min Mark C. 12min AMRAP: Wall ball x 9 reps Bar Facing Burpee x 6 reps Sumo Deadlift High […]