Monday 3.2.15

Essentials: A. 3 Sets Banded Squats x 12 reps On the 3min Rest 3min B. 3 Sets Back Squat x 5@60, 5@70%, 5+@80% (add 5-10lbs to each set) tempo 32×1 (First 2 sets) On the 3min Rest 3min C. For Time: Dumbbell Thruster x 30 reps Ring Pulls x 40 reps Fitness: A. 3 Sets […]

Saturday 2.28.15

Essentials: A. 3 Sets Neutral Grip Dumbbell Bench press x 7 reps On the 3min Marks B. 3 Rounds For time: Row x 20 cal DB Shoulder to Overhead x 10 reps Russian Kettlebell Swing x 10 reps Box Jump x 20 reps Rest 2:30min Fitness: A. 3 Sets Neutral Grip Dumbbell Bench press x […]

Friday Night Throwdown 15.1

Here are the standards and movements for the CrossFit Open 15.1. If you have any questions, contact Coach Brandon at brandon@noexcusescrossfit.com CrossFit Open 15.1

Friday 2.27.15

Essentials: A. 3 Sets Front Squat x 5@30%, 5@40%, 5@50% Tempo 32×1 (all sets) On the 3min Marks B. 3 Rounds For time: Wall Balls x 20 Single Unders x 40 Run x 200 meters Fitness: A. 3 Sets Front Squat x 5@30%, 5@40%, 5@50% Tempo 32×1 (all sets) On the 3min Marks B. 5 […]

Thursday 2.26.15

***We will have a regular class schedule on Thursday*** Essentials: A. 10min AMRAP 85% Box Jumps step Down x 15 reps Russian Kettlebell Swing x 10 reps Incline Push Ups x 5 reps 10min Easy Row 5min AMRAP 85% Walking Lunges x 20 steps Wall Balls x 10 reps 5min Easy Row 2:30min AMRAP 85% Air […]

Friday Night Throwdown info

It’s game week! The CrossFit Open and Friday Night Throwdown are happening this Friday, Feb. 27 from 6-9 p.m. Here’s some of the things you can expect. • A sign-up sheet for the heats will be posted on Thursday. They are tentatively set for the following times – 6:00, 6:20, 6:40, 7:00, 7:20, 7:40, 8:00, 8:20, […]

Wednesday 2.25.15

***We will have class at 4 and 5 p.m. tonight. There will be NO CLASS at 6 and 7 p.m. tonight. Please be careful on the roads.*** Essentials: A. 10 Sets Dumbbell Shoulder Press x 7 reps On the min Mark B. 3 Sets Parelet Dips x 15 reps as fast as possible On the […]

Tuesday 2.24.15

Essentials: A. 12 Sets Kettlebell Swing x 10 reps On the min Mark B. 3 Sets Back Squat x 5@35%, 5@45%, 5@55% Tempo 32×1 (all sets) C. For time: Air Squat x 35 reps Goblet Squat x 25 reps Front Squat x 15 reps Fitness: A. 12 Sets Hang Power Snatch x 1 rep On […]

Monday 2.23.15

Essentials: A. 10 Sets RDL x 3 rep On the Min Marks *Build on every set to a heavy triple Rest 2min B. For time: No Push Up Burpee x 10 reps Russian Kettlebell Swings x 20 reps Deadlift x 30 reps 75% of 1RM *15min Time Cap* Rest 2min C. Run or Row x […]

Saturday 2.21.15

Essentials: A. 5 Sets FLR x 20sec Hollow Body; Upper Body only x 20 sec On the 2min Marks Rest 5min B. 10min AMRAP No Push Up Burpees x 30 reps Box Jumps x 40 reps Kettlebell Swings x 50 reps Deadlift x AMRAP Fitness: A. 5 Sets FLR x 20sec Hollow Body x 20 […]