Thursday 3.19.15

Essentials: A. 3 Rounds Not For Time, For Quality: Rope Climb x 1-2 assents Band Pull A Parts x 10 reps Turkish Get Ups x 2 reps per arm Rest 5min B. 10min AMRAP Russian Kettlebell Swing x 10 reps Ball Slams x 10 reps Walking Lunges x 10 reps Rest exactly 5min 10min AMRAP […]

SPIRIT OF THE GAMES CROSSFIT OPEN 15.3: Josef Roberts

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 […]

Wednesday 3.18.15

***Lets Make sure that if we are wearing any Oly Shoes that we put them on before class starts*** Essentials: A. 3 Sets Back Squat x 5@70%, 3@80%, 1+@90% (add 5-10lbs to each set) tempo 32×1 (First 2 sets) On the 3min Rest 3min B. For Time: 20-15-10 Burpee Dumbbell Squats Rest 3min C. 8 […]

Tuesday 3.17.15

Essentials: A. 5 Sets Dumbbell Shoulder to Overhead x 10 reps On the Min Rest 5min B. 13min AMRAP Ring Pulls x 5 reps Parelet Dips x 5 reps V-Ups x 5 reps Incline Push Ups x 5 reps Rest 3min C. 4 Sets Run x 200meters On the 3min Marks Fitness: A. 5 Sets […]

Monday 3.16.15

Essentials: A. 5 Sets Deadlift x 3 reps Build to a heavy On the 2:30min Marks Rest 5min B. For Time: Kettlebell Swings x 40 reps No Push Up Burpee Box Jumps x 20 reps Deadlift x 10 80% of 1RM *One Barbell* Fitness: A. 5 Sets Deadlift x 3 reps Build to a heavy […]

Saturday 3.14.15

Essentials: A. 5 Sets Kettlebell Swings x AMRAP 1min On the 2min Marks Rest 5min B. 5 Rounds for time: Ball Slams x 10 reps Med Ball Sit Up x 10 reps V-Ups x 10 reps Rest 2min Fitness: A. 10 Sets Overhead Squat x 5-7 reps 95/65 On the min Marks Rest 5min B. […]

Friday 3.13.15

Essentials: A. 3 Sets Deficit Step Back Front Rack Lunges x 4 per leg *Increase load each set* On the 3min Marks Rest 10min B. 3 Rounds For time: Front Squat x 8 reps 70% of 1RM Burpee Jumping Pull Ups x 16 reps *You can use rack for FS* Fitness: A. 3 Sets Deficit […]

Athlete Spotlight: Judy Nam

Check out our Athlete Spotlight on Judy Nam!

Athlete Spotlight: Luis Flores

Check out our Athlete Spotlight on Luis Flores!

Thursday 3.12.15

Essentials: A. 3 Sets Not For time, for quality: Single Unders or Double Unders x 20 reps Turkish Get Ups x 2 reps per Arm Lying Leg Raises x 10 reps *10min Cap* Rest 5min B. Run x 10min *At the top of each minute Perform 5 Squat Jumps* No rest, Continuous clock to B […]