Wednesday 3.16.16
Friday Night Throw Down Week 4 Challenge Accumulate 2 minutes in a hollow body hold on the ground Accumulate 2 minutes in a superman hold on the ground + 4 minutes of saddle Essentials: A. 10 min EMOM Odd: Back Squat x 3 reps 75% Even: Dumbbell Shoulder Press x 5 reps B. 21-15-9 Kettlebell […]
CrossFit Open 16.3 recap
Just when you think there’s no way we can top the excitement of 16.2, Dave Castro pulls out bar muscle ups and we had people hitting PRs left and right to make for an awesome night for 16.3. We had 13 people get their first bar muscle up this week. 13 people! That’s incredible. Big […]
SPIRIT OF THE OPEN 16.3: Dennis Scales
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 […]
Tuesday 3.15.16
Essentials: A. 4 Sets Chin Over Bar Hold x 30 sec or Support Hold on rings x 30 sec or Side Plank x 20 sec per side On the 2:30min *Choose the one that is a weakness but also within your ability* B. 4 Sets Romanian Deadlift x 3 reps On the 2:30min or ADAPT […]
Monday 3.14.16
Friday Night Throw Down Week 4 Challenge Accumulate 2 minutes in a hollow body hold on the ground Accumulate 2 minutes in a superman hold on the ground + 4 minutes of saddle Essentials: A. 4 Sets Push Press x 7 reps On the 2:30 Min B. 10min EMOM Odd: Hang Power Clean x 10 […]
Saturday 3.12.16
Essentials: A. 10min EMOM Odd:Dumbbell Bench Press x 6-8 reps Even:V-Ups x 5-10 reps B. 4min AMRAP Run x 200 meters Wall Ball x Max Reps with remaining Time Rest 3min 4min AMRAP Run x 200 meters Burpees x Max Reps with remaining Time Rest 3min 4min AMRAP Run x 200 meters Air Squats x […]
16.3 info update
16.3 is … 7-minute AMRAP 10 power snatches 3 bar muscle ups or 5 jumping C2B pull ups for scaled Full details of all the variations of the workout are available at http://games.crossfit.com/workouts/the-open We plan to run 6 people per heat with all of the lanes on the left side of the gym (Triton rig). […]
Friday 3.11.16
REMINDER: No Evening Classes Due to Friday Night Throw Down. Essentials: A. 13 min EMOM Barbell Hang Power Clean x 5 reps Barbell Hang Squat Clean x 5 reps B. 3 Sets Front Squat x 8-10 reps Start first set @50% and increase weight for each set but stay within rep range *Add 5-15lbs to […]
Thursday 3.10.16
Week 3 FRIDAY NIGHT THROW DOWN WEEKLY CHALLENGE Accumulate 3 minutes hanging from the bar. + 3 minutes of pigeon right and 3 minutes of pigeon left Essentials: A. Mobility Seated Straddle x 4min Seated Forward Fold x 4min Twisted Cross Right x 2min Twisted Cross Left x 2min Seal x 1min Happy Baby x […]
CrossFit Open 16.2 recap
16.2, better known as the fastest four minutes of your life, is over. Once again the Open revealed the greatness of some of our members. Whether it was hitting a personal record on the clean, stringing together double unders or doing a max set of toes-to-bar. 16.2 may have been the most exciting event we’ve […]