Saturday 3.28.15

Essentials: A. 5 Sets Plank x 40 sec rest 20 sec Right side Plank x 40sec rest 20sec Left Side Plank x 40 sec Rest 20sec Rest 5min B. 4 Rounds for Time: Alternating DumbBell Snatch x 10 reps per arm Dumbbell Push Press x 10 reps Dumbbell Squat x 10 reps Rest 1min Fitness: […]

Friday 3.27.15

Essentials: A. 3 Sets Front Rack Walking Lunges x 20 steps On the 3min Mark Rest 7min B. 3 Rounds 3min AMRAP Thruster x 6 reps Burpees x 6 reps Box Jumps x 6 reps Rest 6min Fitness: A. 3 Sets Front Rack Walking Lunges x 20 steps 95/65 On the 3min Mark Rest 7min […]

SPIRIT OF THE GAMES CROSSFIT OPEN 15.4: Matt Ziesmer

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 […]

Thursday 3.26.15

Sign Up -Here – For the Jumping Rope Seminar to get your Double Unders Essentials: A. 3 Rounds Not For Time, For Quality: Double Unders x 20-30 reps Rope Climbs x 1-2 accents Turkish Get Ups x 2 reps per arm Rest 10min B. 20min AMRAP Single Unders x 80 reps Kettlebell Swings x 20 […]

Wednesday 3.25.15

Essentials: A. 10 Sets TNG Deadlift x 3 reps On the Min Marks Rest 10min B. For Time: Russian Kettlebell Swings x 80 reps (On the top of each min perform 5 V-Ups) Fitness: A. 10 Sets TNG Deadlift x 3 reps 185/125 On the Min Marks Rest 10min (This would be the time to […]

Fisch Tank (Episode 5)

Coach Chris Fischer discusses the common terms used in CrossFit.

Tuesday 3.24.15

Essentials: A. 7 Sets Press x 3 reps On the min Marks Rest 5min B. 6 Rounds For Time: Ring Pulls x 10 reps Dumbbell Push Press x 10 reps Rest 3min C. 5 Sets Run x 100 meters On the 2min Marks Fitness: A. 7 Sets Press x 3 reps 70-80/45-55 On the min […]

Monday 3.23.15

**Please put your Oly Shoes on before class Starts!** Essentials: A. 3 Sets Back Squat x 5@35%, 5@45%, 5@55% (add 5-10lbs to each set) tempo 32×1 (All sets) On the 3min Rest 5min B. 3 Rounds For Time: Wall Balls x 30 reps Heavy Kettlebell Swing x 10 reps As soon as done with ‘B’ […]

Saturday 3.21.15

Essentials: A. 10 Sets Deadlift x 4 reps On the min Marks Rest 5min B. 4 Rounds for time: Deadlift x 15 reps 55% of 1RM Burpees x 15 reps Kettlebell Swings x 15 reps Rest 2min Fitness: A. 10 Sets Deadlift x 2 + Hang Power Clean x 2 135/95 On the min Marks […]

Friday 3.20.15

Essentials: A. 3 Sets Deficit Step Back Front Rack Lunges x 3 per leg *Increase load each set* On the 3min Marks Rest 5min B. 5 Rounds For Time: Single Unders x 100 reps Sit Ups x 15 reps Box Jumps x 15 reps Fitness: A. 3 Sets Deficit Step Back Front Rack Lunges x […]