Monday 4.6.15

Essentials: A. 5 Sets Dumbbell Press x 5 reps Tempo 31×3 On the 2:30min Rest 3min B. 5 Sets Barbell Bent Over Row x 15 reps Tempo 31×3 On the 2:30min Rest 3min C. 20min AMRAP Ring Pulls x 15 reps Incline Push Ups x 15 reps Sit Ups x 15 reps Row x 500 […]

Saturday 4.4.15

BENCH MARK MAKE UP DAY or Essentials: A. TEAM of 3-4 People EGG HUNT for total Reps Until all the eggs are gone:(30min time cap) Teams will start behind the cone in a designated area, at the start of the clock they will send one team member to collect an egg. The team member will […]

No Excuses CrossFit places eight in top 50 in the state

The CrossFit Open is over and No Excuses CrossFit had several athletes finish strong in the worldwide competition. As a gym, No Excuses CrossFit finished 130th in the Southeast out of 366 gyms. There were eight athletes that placed in the top 50 in the state in their division and were among the high placers […]

Friday 4.3.15

Bench Marks Essentials, Fitness, and Performance: A. If 3RM Back Squat is Greater than or Equal to your body weight then… In 10min Find a 1 Rep Max Power Snatch If 3RM Back Squat is Less than your body weight then… 10 Sets; 5 Box Jumps Starting with a minal height of two 45lb plates […]

SPIRIT OF THE GAMES CROSSFIT OPEN 15.5: Brandon Brigman

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 2015 CrossFit Open, No Excuses CrossFit will recognize a member it feels represented the Spirit of the Games. This week’s honor goes […]

WOD Wisdom: How did you do in the Open?

The CrossFit Open has come and gone and we all survived. We made it through the overhead squats and thrusters. Some people hit a PR in the clean and jerk, while others got their first HSPU. Somehow we all made it through the Open without doing one single burpee. That’s still hard to believe. Now […]

Thursday 4.2.15

Throw Back Thursday! Essentials: A. 15min Working on V-Ups, lying leg lifts, and hanging from the bar Rest 5min B. 3 Rounds For Time: Run x 400 meters Kettlebell Swings x 21 reps Ring Pulls x 12 reps Fitness: A. 15min Working on the Kip Rest 5min B. ‘Helen’ 3 Rounds For Time: Run x […]

Wednesday 4.1.15

Essentials and Fitness: A. In 10min Find Your 8 Rep Max Per Leg Bulgarian Split Squat Tempo 3010 Rest 5min B. In 10min Proceed through the following in Order. If unable to accomplish the task with parameters then stop there and record the result. 1.Unweighted Negative Pull Up @ Tempo 31A1; 5 reps for Males […]

Tuesday 3.31.15

Essentials: A. 3 Sets each for time: Single Unders x 100 reps Wall Balls x 15 reps Rest 3min Rest 5min B. 3 Sets each for Time: Burpees x 10 reps Box Jumps x 15 reps Rest 3min Fitness: A. 3 Sets each for time: Double Unders x 50 reps Wall Balls x 25 reps […]

Monday 3.30.15

For some of us, this benchmark week might be a little lackluster.  If you have been doing the Crossfit Open these past 5 weeks, your training schedule has probably revolved around each week’s workout and possibly repeating that WOD 2-3 times. This might make for some good results on those workouts but hurts our progress in […]