Friday 2.20.15

Essentials: 5 Sets Bent Over Bar Bell Row x 5 reps On the 3min Marks Rest 3min B. 3 Sets Front Squat x 5@65%, 3@75%, 1+@85% Tempo 32×1 (First two sets only) On the 3min Marks Rest 5min C. For Time: Wall Balls x 15 reps DB Push Press x 20 reps Ring Pulls x […]

Thursday 2.19.15

Essentials: A. Power Snatch 15min working on Form and Skill Rest 2min B. Toes to Bar 15min Working on Form and Skill Rest 2min C. 3 Rounds For Time: V-Ups x 15 reps Power Snatch x 15 reps Fitness: A. Power Snatch 15min working on Form and Skill Rest 2min B. Toes to Bar 15min […]

Wednesday 2.18.15

Essentials: A. 3 Sets Press x 3,2,1 reps On the 3min Marks Rest 3min B. 3 Sets Sorsan Hold or Arch Body Hold x AMRAP 90 sec On the 3min Marks Rest 3min C. For Time: Row x 50 cal Burpee Box Jump Overs x 30 reps Single Unders x 100 reps Incline Push Ups […]

Tuesday 2.17.15

Essentials: A. 4 Sets Goblet Squats x 5 reps Pause 5sec at Bottom of each rep On the 2min Rest 3min B. 3 Sets Back Squat x 5@70%, 3@80%, 1+@90% Tempo 32X1(First 2 sets only) On the 3min Rest 3min C. 12min AMRAP Goblet Squat x 9 reps Sit Ups x 6 reps Parrelet Dips […]

Monday 2.16.15

Essentials: A. Snatch Grip RDL x 5 reps On the 3min Marks Rest 5min B. 10min AMRAP Deadlift x 4 reps Russian Kettlebell Swings x 8 reps Fitness: A. Hang Power Snatch x 5 reps On the 3min Marks Rest 5min B. 10min AMRAP Power Clean x 1 rep 165/105 Hang Power Clean x 3 […]

Saturday 2.14.15

Essentials, Fitness, Performance: X’s and Y’s Team of 2: ‘The Love Boat’ 20min AMRAP Row x 250m (Partner 1) Kettlebell Swings x AMRAP (Partner 2) Fit. & Per. 55/35 *After Every 250m rowed partners switch stations *Kettlebell can only be set down in a specific area, there will be a 3 Burpee penalty if set […]

Friday Night Throwdown FAQ

The CrossFit Open is two weeks away and No Excuses CrossFit is excited to announce its plans for the five-week online competition. Beginning on Friday, Feb. 27 and every Friday for five weeks during the CrossFit Open, we will be hosting Friday Night Throwdown. The purpose of Friday Night Throwdown is to make each member […]

Friday 2.13.15

Essentials: A. 3 Sets Bent Over Bar Bell Row x 8 reps On the 3min Marks Rest 3min B. 3 Sets Front Squat x 3@60%, 3@70%, 3+@80% Tempo 32×1 (First 2 sets only) On the 3min Marks Rest 3min C. 5min AMRAP Ring Pulls x 10 reps Dumbbell Push Press x 10 reps + 5min […]

Thursday 2.12.15

Essentials: A. 10min to work on the skill and Form of a Deadlift Rest 2min B. 10min to work on the skill and Form of a Box Jump Rest 2min C. 10min to work on the skill and Form for Rowing Rest 2min D. 10min AMRAP Row x 10 cal Deadlift x 5 reps Box […]

Masters athletes lead No Excuses CrossFit at Garage Games One

SUWANEE — A trio of masters athletes from No Excuses CrossFit were on the podium at Garage Games One on Feb. 6-8 at Suwanee Sports Academy. Ward Woody won the scaled 50-54 division, while Barbara Parsons was the top finisher in the scaled 60+ division. Angie Drexler took third in the scaled 40-44 division. No […]