No Excuses CrossFit finishes in top 100 in Southeast for Open
After five weeks of grueling workouts, No Excuses CrossFit had several athletes finish high on the leaderboard in the Southeast region for the worldwide competition. As a gym, No Excuses CrossFit finished the Open ranked No. 96 in the Southeast out of 368 gyms, which is an improvement from the 130th placing last year. No […]
Tuesday 4.5.16
Essentials: A. 4 Sets 5 Horizontal Ring Pulls + 5 Vertical Ring Pulls + 5 Dumbbell Bent Over Rows Per Arm On the 2:30min B. 4 Sets 5 Seated Dumbbell Press + 4 Dumbbell Push Press + 20 sec Lying Wall Press On The 2:30min C. 3 Sets For Reps: Inch Worm x 45 sec […]
Monday 4.4.16
Essentials: A. 4 Sets Overhead Squats x 10 reps On the 2:30min or ADAPT B. 3 Sets Front Squat x 6.6.6 cluster Rest 30sc between cluster On the 4min Marks *Pick a weight @60-65% and stay with it for all three sets C. 8min AMRAP Wall Ball x 25 reps Kettlebell Swings x 25 reps […]
Saturday 4.2.16
Essentials/ Fitness/ Performance: A. Teams of 2-3 24min AMRAP Med Ball Lunge x 8 meters 20/14 Wall Ball x 8 Reps 20/14 Burpee x 8 Reps Med Ball Sit Up x 8 Reps 20/14 *This is a relay style WOD. All members of the team will start 8 meters away from their wall ball target. […]
Friday 4.1.16
Essentials: A. 16.5 For Time: 21-18-15-12-9-6-3 Thruster 65/45 Bar Facing Burpees Fitness: A. 16.5 For Time: 21-18-15-12-9-6-3 Thruster 95/65 Bar Facing Burpees Performance: A. 16.5 For Time: 21-18-15-12-9-6-3 Thruster 95/65 Bar Facing Burpees
Skillz & Drillz
This is a five-week course that meets once a week and will focus on improving gymnastics movements for all skill levels. When: Friday from 6:30-7:30 p.m. Cost: $90 Schedule: April 22 April 29 May 6 May 13 May 20 Format: Warm-up Movement prep 2-3 skills Strength element FAQ Q: Who is this class intended for? […]
WOD WISDOM: The Open is over, what’s next?
What if I came up to you and I said I need you to give a speech. It needs to be 30 minutes long and the topic is the political climate in China. All of the major television networks are going to be there, so wear something nice as well. By the way the speech […]
Thursday 3.31.16
Essentials: A. Mobility Saddle x 4 min Seated forward Fold x 4 min Seated Straddle x 4 min Bound Angle x 4min B. Fight Gone Bad 3 Rounds for total Reps: Wall Balls x 1 min Sumo Deadlift High Pull x 1 min Box Jump x 1 min Push Press x 1 min Row for […]
Top moments of Friday Night Throwdown
The following are the top moments from Friday Night Throwdown and the CrossFit Open. Deck the walls The walls of No Excuses CrossFit looked more like the hallways of a high school during homecoming week than a workout gym. Nearly every inch of the walls were covered in posters for each team. Some teams had personalized […]
SPIRIT OF THE OPEN 16.5: Fumao Sun
Each year at the CrossFit Games, they honor someone with the Spirit of the Games award. This honor goes to the ‘athlete who embodies the spirit of the sport.’ Each week during the 2016 CrossFit Open, No Excuses CrossFit will recognize a member it feels represented the Spirit of the Games. This week’s honor goes […]