SPIRIT OF THE OPEN 16.1: Ken Lundin
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 3.1.16
FRIDAY NIGHT THROWDOWN Weekly gym challenge Please record your name, team name/captain, and if you completed the challenge on the clipboard by the whiteboard. Week 2 8 minutes of jump rope practice – single unders, double unders, triple unders, jump rope on one foot, cross the rope, jump rope backwards, etc. + 2 minutes of […]
Monday 2.29.16
FRIDAY NIGHT THROWDOWN Weekly gym challenge Please record your name, team name/captain, and if you completed the challenge on the clipboard by the whiteboard. Week 2 8 minutes of jump rope practice – single unders, double unders, triple unders, jump rope on one foot, cross the rope, jump rope backwards, etc. + 2 minutes of […]
Saturday 2.27.16
Essentials: A. 10min EMOM Odd: Back Squat x 7 reps Even: Sit Ups x 10 reps B. For Time: Russian KBS x 21 reps Wall Ball x 21 reps Wall Ball Run Carry x 200 meters Rest 90 sec Russian KBS x 15 reps Wall Ball x 15 reps Wall Ball Run Carry x 200 […]
Friday Night Throwdown: 16.1 update
The first workout of the 2016 CrossFit Open has been announced and if you worked out on Tuesday, it may seem a little familiar. 16.1 is … 20-min. AMRAP: 25-ft. lunge (95/65#, 45/35#) 8 burpees 25-ft. lunge 8 pull-ups (C2B, jumping pull ups) Because of the length of the WOD and the equipment involved, we […]
Friday 2.26.15
ITS HERE!!! Class times at 6 am, 9:30 am and 12:30 pm. No classes in the afternoon for Friday Night Throwdown Essentials: A. 13 min EMOM Dumbbell Hang Power Clean x 5 reps Dumbbell Shoulder to Overhead x 5 reps B. 4 Sets Front Squat x 3 reps 77% On the 2:30 min C. 4 […]
Thursday 2.25.16
FRIDAY NIGHT THROWDOWN Weekly gym challenge Please record your name, team name/captain, and if you completed the challenge on the clipboard by the whiteboard. Week 1 10 minutes of ROMwod – 2 minutes right lizard, 2 minutes left lizard, 2 minutes right pigeon, 2 minutes left pigeon, 2 minute puppy dog Essentials: A. Mobility Bound […]
Wednesday 2.23.16
FRIDAY NIGHT THROWDOWN Weekly gym challenge Please record your name, team name/captain, and if you completed the challenge on the clipboard by the whiteboard. Week 1 10 minutes of ROMwod – 2 minutes right lizard, 2 minutes left lizard, 2 minutes right pigeon, 2 minutes left pigeon, 2 minute puppy dog Essentials: A. 4 Sets […]
Tuesday 2.23.16
FRIDAY NIGHT THROWDOWN Weekly gym challenge Please record your name, team name/captain, and if you completed the challenge on the clipboard by the whiteboard. Week 1 10 minutes of ROMwod – 2 minutes right lizard, 2 minutes left lizard, 2 minutes right pigeon, 2 minutes left pigeon, 2 minute puppy dog Essentials: A. 5 Sets […]
Monday 2.22.16
FRIDAY NIGHT THROWDOWN Weekly gym challenge Please record your name, team name/captain, and if you completed the challenge on the clipboard by the whiteboard. Week 1 10 minutes of ROMwod – 2 minutes right lizard, 2 minutes left lizard, 2 minutes right pigeon, 2 minutes left pigeon, 2 minute puppy dog. Essentials: A. 6 Sets […]