Tuesday 1.5.16
Essentials: A. 4 Sets Barbell Bent Over Row x 3 reps Rest 15 sec Kneeling Lat Pull Down x 7 reps On the 2:30min Mark or ADAPT B. 5 Sets Seated Dumbbell Shoulder Press x 2 reps On the 2 min Marks C. 14min AMRAP Row x 60 cal V-Ups x 50 reps Wall Balls […]
Monday 1.4.16
Essentials: A. 12min Back Squat Work Up to 85% of 3rm and perform 1 rep at that weight, then drop the weight by 50lbs and perform another set of 5 reps at the drop set weight B. 12min Deadlift Work Up to 80% of 1rm and perform 3 rep at that weight, then drop the […]
Saturday 1.2.16
Essentials: A. 12min EMOM Odd:Sumo Deadlift High Pull x 3 reps Bar Facing Burpees x 3 reps Even:Sumo Deadlift High Pull x 3 reps Broad Jumps x 3 reps B. For Time: Run x 200 Meters Kettlebell Swing x 21 reps Parrelette Dips x 12 reps Run x 200 Meters Kettlebell Swing x 21 […]
Friday 1.1.16
Essentials: A 15 min EMOM Bulgarian Split Squat x 4 reps per leg B. 12min Deadlift Work Up to 75%(+30lbs) of your 1RM for a set of 3 reps, then drop the weight by 40lbs and perform 2 sets of 5 reps each. C. 2 Sets 4min AMRAP Single Under x 50 reps Burpee Box […]
Vision board workshop
No Excuses CrossFit is hosting a vision board workshop on Wednesday, Jan. 6 at 5 p.m. The workshop is designed to help you set appropriate goals for 2016. You will have the option to set a 3-m onth, 6-month or 12-month goal. Your goal with your name will be placed prominently in the gym as […]
Thursday 12.31.15
HOLIDAY SCHEDULE Thursday, Dec. 24 (Christmas Eve) 9 & 10 am class only^ Friday, Dec. 25 (Christmas) Closed Saturday, Dec. 26 9, 10, 11 am classes Thursday, Dec. 31 (New Year’s Eve) 9 & 10 am class only^ Friday, Jan. 1 (New Year’s Day) 9 am class only^ Saturday, Jan. 2 9, 10, 11 am […]
Wednesday 12.30.15
HOLIDAY SCHEDULE Thursday, Dec. 24 (Christmas Eve) 9 & 10 am class only^ Friday, Dec. 25 (Christmas) Closed Saturday, Dec. 26 9, 10, 11 am classes Thursday, Dec. 31 (New Year’s Eve) 9 & 10 am class only^ Friday, Jan. 1 (New Year’s Day) 9 am class only^ Saturday, Jan. 2 9, 10, 11 am […]
Tuesday 12.29.15
HOLIDAY SCHEDULE Thursday, Dec. 24 (Christmas Eve) 9 & 10 am class only^ Friday, Dec. 25 (Christmas) Closed Saturday, Dec. 26 9, 10, 11 am classes Thursday, Dec. 31 (New Year’s Eve) 9 & 10 am class only^ Friday, Jan. 1 (New Year’s Day) 9 am class only^ Saturday, Jan. 2 9, 10, 11 am […]
Monday 12.28.15
HOLIDAY SCHEDULE Thursday, Dec. 24 (Christmas Eve) 9 & 10 am class only^ Friday, Dec. 25 (Christmas) Closed Saturday, Dec. 26 9, 10, 11 am classes Thursday, Dec. 31 (New Year’s Eve) 9 & 10 am class only^ Friday, Jan. 1 (New Year’s Day) 9 am class only^ Saturday, Jan. 2 9, 10, 11 am […]
Saturday 12.26.15
Essentials: A. 16min EMOM Odd: Sumo Deadlift High Pull x 8 reps Even: Close Grip Bench Press x 8 reps B. 5 Sets Each For Time: Row x 250 meters Burpee x 12 reps On the 3min Marks Fitness: A. 16min EMOM Odd: Power Clean x 3 reps 70-80% Even: Close Grip Bench Press x […]