SPIRIT OF THE OPEN 16.2: Abi Glisson

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 […]

Wednesday 3.9,16

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. 4 Sets Chin Over Bar Hold x 30 sec or Support Hold on rings x 30 sec or FLR on rings x 30 sec On the […]

Tuesday 3.8.16

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. 10 min EMOM Odd: Back Squat x 3 reps 75% Even: Ring Pulls x 5 reps or ADAPT B. 3 Rounds For Time: Box Jump x […]

Monday 3.7.16

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. 4 Sets Push Press x 5 reps On the 2:30 Min B. 10min EMOM Odd: Hang Power Clean x 10 reps Training Bar or Empty Barbell […]

Saturday 3.5.16

Essentials: A. Mobility Bound Angle x 3min Seated Forward Fold x 3min Lizard Right x 2min Lizard Left x 2min Seal x 1min Saddle x 3min B. Teams of 2-3 20min AMRAP Ring Pulls x 10 reps incline Push Ups x 20 reps Squats x 30 reps *1 person working at a time, switch team […]

16.2 info update

We had a nice long 20-minute workout last week. This week will be much shorter. 16.2 is … Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 / 85 lb. If completed before 4 minutes, add 4 minutes to the clock and proceed to: […]

Friday 3.4.16

REMINDER: No Evening Classes tomorrow due to Friday Night Throw Down Essentials: A. 13 min EMOM Dumbbell Hang Power Clean x 5 reps Dumbbell Squat x 5 reps B. 3 Sets Front Squat x 12-15 reps Start first set @50% and increase weight for each set but stay within rep range On the 3 min […]

Thursday 3.3.16

Essentials: Mobility Pigeon Right x 4min Pigeon Left x 4min Puppy Dog x 2min Standing Straddle x 2min Sumo Squat x 2min B. 3 Rounds 80% Dumbbell Step Ups x 30 sec Rest 30 sec Single Unders x 30 sec Rest 30 sec Right side Plank x 30 sec Rest 30 sec Left side Plank […]

Wednesday 3.2.16

Essentials: A. 4 Sets Chin Over Bar Hold x 30 sec or Support Hold on rings x 30 sec or Support Hold on Bar x 30 sec On the 2:30min *Choose the one that is a weakness but also within your ability* B. 4 Sets Deadlift x 3 reps On the 2:30min *Do not exceed […]

CrossFit Open 16.1 recap

Here’s the goods news about 16.1. Because of the set up, we will probably never do it again.  It was a long and tough workout, but there was a lot of good that came out of it. At least four people got their first chest-to-bar pull-up. And several more people did the most C2B in […]