Tuesday 5.24.16

Essentials: A. 4 Sets Bar Row x Max Unbroken reps (Adjust feet and Bar to where you can get no more than 20 reps) On the 2:30min Or ADAPT B. 3 Sets Weighted Bench Dips x 7 reps *build over the course of the 3 sets* C. 13min AMRAP 5-10-15-20-25-30….. Incline Push Ups Lying Leg […]

Monday 5.23.16

Essentials: A. 4 Sets Elevated Heels Overhead Squat x 10 reps (Pause 1-2 sec a bottom) On the 2:30min Mark Or ADAPT B. 3 Sets Front Rack Step Back Lunges x 14 reps 40-45%(+15-30lbs) of 1RM Front Squat On the 4min Mark C. For Time: 10-8-6-4 Ring Climber Goblet Squat Jump Fitness: A. 4 Sets […]

Saturday 5.21.16

Essentials: A. 5 Sets Push Jerk 7 reps On the 2min B. 3 Sets Chin Over Bar Hold x 10 sec Ring Pull x 10 Jumping Pull Up x 5 reps (Adjust height so that its hard for you to get each rep chin over bar) On the 3min Mark C. 7 Rounds For Time: […]

Friday 5.20.16

Essentials: 4 Sets Thruster x 5 reps *Build in Weight each set *Can Use Rack On the 2:30min Or ADAPT B. 3 Sets Step Back, Back Rack Lunges x 16 reps 52-57% of 3RM Back Squat On the 4min Mark C. 3 Sets 2min AMRAP Sumo Deadlift High Pull x 5 reps Wall Ball x […]

Thursday 5.19.16

Essentials: A. Puppy Dog x 2min Pigeon Right x 2min Pigeon Left x 2min Archer in Saddle Right x 1min Archer in Saddle Left x 1min Saddle x 2min B. 3 Sets GHD Hip Extension x 10 reps On the 3min Marks C. 14min AMRAP Wall Sit x 30 sec Ball Slams x 15 reps […]

Wednesday 5.18.16

Essentials: A. 10 min EMOM Vertical Med Ball Underhand Throw x 5 reps B. 8min Deadlift Build to 85% for a single C. 25 min AMRAP Row x 250 meters No Push Up Burpee x 12 Reps Heavy Kettlebell Swing x 6 reps Fitness: A. 10 min EMOM Power Clean x 3 Unbroken Touch and […]

Tuesday 5.17.16

Thank you to everyone that has already donated to the North Gwinnett Co-Op food sponsor. We still have two weeks to help raise money for them! The families that are served by the North Gwinnett Co-Op depend on the school system to feed their children during the school year. To ensure the children of our […]

No Excuses CrossFit Summer Series

No Excuses CrossFit Summer Series When: Saturday in June & July Where: No Excuses CrossFit Who: No Excuses CrossFit members Gather your friends and workout partners for a friendly summer competition. Each Saturday during the summer, starting on June 4, your team will compete against another team at No Excuses CrossFit. Attend the Saturday class […]

Monday 5.16.16

Essentials: A. 4 Sets 5 Snatch Push Jerk + 5 Overhead Squat On the 2:30min B. Front Squat 10min to Build up to a Heavy Single with a tempo 53×1 C. 5 Sets Sprint x 100 meter On the 2:30min Fitness: A. 4 Sets 1 Snatch Push Jerk + 1 Snatch Balance + 2 Overhead […]

Saturday 5.14.16

Essentials: A. 4 Sets Push Press x 3 reps On the 2:30min B. 3 Sets Snatch Grip Bent Over Row x 6 reps On the 3min C. 3 Rounds For Time Run x 600 meters Burpee Jumping Pull Up X 5 reps Power Clean and Jerk X 10 reps Kettlebell Swings X 15 reps Fitness: […]