Around the Whiteboard: Deb Walston

Time to go Around the Whiteboard with Coach Deb

Wednesday 7.13.16

Essentials: A. Every 30sec For 10min (20 sets) Jumping Dumbbell Deadlift x 4 reps B. 10min EMOM ODD: Front Squat x 1 rep 92% EVEN: Rest C. 5 Sets Row x 500 meters 85% Rest 1min Fitness: A. Every 30sec For 10min (20 sets) Full Clean x 1 rep 75% B. 10min EMOM ODD: Front […]

Tuesday 7.12.16

Essentials: A. 6 Sets Single Arm Russian Kettlebell Swings x 10 per Arm On the 2min Marks B. 3 Sets Powell Raise x 7 reps per arm Rest 20 sec Bent Over Row x 9 reps Rest 20 sec Ring Pulls x 15 reps On the 4min Marks C. 21-18-15-12-9-6-3 For Time: Incline Push Up […]

Monday 7.11.16

Essentials: A. 4 Sets Squat Overhead Weighted Y Lifts x 12 reps On the 2:30 B. 10min EMOM Odd: Back Squat x 3 reps 90% Even: Rest *This will be heavy, use a spotter on all sets, the expectation is not to be able to complete all sets without a spotter. C. 4 Sets Run […]

Saturday 7.9.16

Essentials: A. 12min EMOM Overhead squats x 5 B. 3 sets Bottom of the dip hold w/parallette x 30 sec OT2M C. 15min AMRAP Kettlebell or Dumbbell Deadlift x 5 Ball slams x 10 Abmat sit ups x 15 Bear Crawl x 40 meters Fitness: A. 12min EMOM Full snatch from ground + full hang […]

Friday 7.8.16

Gym Announcements • We’re going to the Gwinnett Braves game on Saturday, July 16 at 7:05 pm. Tickets are $6 and the sign-up sheet is next to the chalkboard. We will tailgate before the game at 5 pm. • Parents, Kids & Kettlebell Swings will be Saturday, July 30 at 9 a.m. Bring your son […]

Athlete Spotlight: Eli Bousarkis

Read more about Eli Bousarkis, our male July Athlete Spotlight

Thursday 7.7.16

Essentials: Mobility Standing Straddle x 3min Seated Straddle x 3min Dragon x 2min per leg Lizzard x 2min per leg B. 5 Sets Right Leg Lunge Jump + Squat Jump + Left Leg Lunge Jump + Squat Jump x 7 Cycles On the 2min Marks C. 10-8-6-4-2 Clean and Jerk Box Jump Fitness/Performance: A. Mobility […]

Summer Vacation Programming

Are interested in working out while you’re on vacation? Maybe you want to do a beach WOD, but you’re unsure what to do for the workout. No Excuses CrossFit will provide you with a week’s worth of personalized vacation programming. This vacation program can be tailored to whatever you want — short and sweet workout, […]

Wednesday 7.6.16

Essentials: A. 6 Sets Jumping Goblet squat x 10 reps On the 2:30min Or ADAPT B. 10min EMOM ODD: Hold Bar in Front Rack x 10 sec 100-110% of Front Squat EVEN: Front Squat x 1 rep 90% C. AMRAP 7 min Thruster x 5 reps Ring Pulls x 7 reps Single Unders x 18 […]