Tuesday 12.15.15

Essentials: A. 4 Sets Banded Drop Squats x 10 reps Split Press x 10 reps On the 3 min Marks B. 5 Sets Front Squat x 2 reps 75%(+5lbs) across all Sets 3 Sec pause at the bottom of the first rep of each set On the 2:30min Mark C. 6 Rounds For Time: Goblet […]

Monday 12.13.15

Essentials: A. 4 Sets Barbell Bent Over Row x 8 reps Rest 15 sec Kneeling Lat Pull Down x 15 reps On the 2:30min Mark or ADAPT B. 10 min Find a 1 RM On Floor Position Shoulder Press C. 3 Sets Each For Time: Push Press x 10 reps Ring Pulls x 15 reps […]

Saturday 12.11.15

                  Essentials: A. 4 Sets Dumbbell Bench Press Cluster x 5.5 reps Rest 30sec On the 2:30min Marks B. For Time: 20-18-16-14-12-10-8-6-4-2 Row Cal. 2-4-6-8-10-12-14-16-18-20 Thruster Fitness: A. 4 Sets Dumbbell Bench Press Cluster x 5.5 reps Rest 30sec On the 2:30min Marks B. For Time: 20-18-16-14-12-10-8-6-4-2 […]

WOD WISDOM: Families fuel seven years of No Excuses CrossFit

Last weekend No Excuses CrossFit celebrated seven years of being an affiliate. That’s a lot of burpees. We’ve been blessed to have a lot people walk through our doors to WOD with us. They have come from all different walks of life such as business men, stay at home moms, school teachers, former professional athletes, […]

Friday 12.11.15

Essentials: A. 4 Sets Hip Thrust from the Ground x 25 reps 50-60% of 10rm On the 3min Marks B. 12min Deadlift Work Up to 75% of your 1RM for a set of 3 reps, then drop the weight by 30lbs and perform 2 sets of 5 reps each. C. For Time: Run x 600 […]

Athlete Spotlight: Bucky Wood

Check out our Athlete Spotlight on Bucky Wood

Athlete Spotlight: Lori Parker

Check out our Athlete Spotlight on Lori Parker!

Thursday 12.10.15

Essentials A. Mobility Pigeon right leg x 2min Pigeon left leg x 2min Sleeping Dragon Right x 2min Dragon Right x 2min Sleeping Dragon Left x 2min Dragon Left x 2min Standing Straddle x 2min Boundward Angle x 3min B. 10min AMRAP Bear Crawl x 100ft Plank x 60 sec 10min AMRAP Crabwalk x 100ft […]

Wednesday 12.9.15

Essentials: A Mobility Thread the Needle Right x 2min Thread the Needle Left x 2min Puppy Dog x 2min Twisted Cross Right x 2min Twisted Cross Left x 2min Forward Fold x 2min Seated Straddle x 2min B. 15min Back Squat Build Up to 80% of your 3rm and perform 1 rep. Drop the weight […]

Tuesday 12.8.15

Essentials: A. 4 Sets Barbell Bent Over Row x 10 reps Rest 15 sec Kneeling Lat Pull Down x 15 reps On the 2:30min Mark or ADAPT B. 5 Sets On Floor Position Shoulder Press x 2 reps On the 2min Mark C. For Time: Ring Pulls x 40 reps Plank Push Ups x 25 […]