Thursday 8.28.14
Essentials: A. 3 Rounds Not For Time: Rope Hand over hand Sit to Stands x 2-3 reps Chin over Bar Hold x Max time Single Unders x Max Unbroken reps Rest 3min B. 3 Sets Bench Glute Bridge x 12 reps Band Pull A Parts x 12 reps Arch Body with 2sec hold x 12 […]
Wednesday 8.27.14
Essentials: A. 4 Sets Deadlift x 7 reps On the 3min Marks *Moderately heavy load, not a max* Rest 3min B. 5 Sets Clean Deadlift x 2 reps + RDL x 2 reps + Front Squat x 2 reps On the 2min Marks Rest 3min C. For Time: Deadlift x 15 reps Push Press x […]
Hugo Open draws 62 competitors
SUWANEE — No Excuses CrossFit hosted the inaugural Hugo Open on Saturday. The competition featured 62 athletes on 16 teams in Rx and Scaled divisions. Hair vs. Skin won the Rx division, while Beauties and The Beast won the Scaled division. The competition, which was only for No Excuses CrossFit members, featured three WODs. The […]
Tuesday 8.26.14
Essentials: A. 10 Sets Back Squat x 3-6 reps On the min Marks Rest 5min B. 5 Sets Goblet Squat Holds x 25sec On the Min Rest 5min C. AMRAP 6min Thruster x 6 reps Wall Ball x 6 reps Burpee x 6 reps Fitness: A. 10 Sets Back Squat x 2-4 reps On the […]
Monday 8.25.14
Essentials: A. Not For Time: Elbows high, palms facing down ring pulls x 40 reps Close Grip Push Ups x 40 reps *Mash this up however you want, just get the work done with quality.* Rest 3min B. For Time: Single Unders x 150 Box Jump or Step Overs x 30 Single Unders x 150 […]
Saturday 8.23.14 GAME DAY!
HUGO OPEN 9AM WOD WOD 1 : 8:00 minute time cap 3 rounds: 30 Deadlifts (Rx:225/155, Scaled: 135/95) 30 Box Jumps (Rx: 24/20, Scaled: 20/16 step-ups allowed) *The 2 people not working have to hold the 100lb Popeye, guys only can use one hand and girls 2 hands and it can’t touch any other part […]
Hugo Open Vendors
The Hugo Open is less than 14 hours away and we’re excited to announce the vendors that will be at the event to support us! Progenex This supplement company is one of the premier in the industry with its proprietary technology for creating protein. Members will be able to taste various flavors and can place […]
Friday 8.22.14
Essentials: A. Build to a Heavy, not maximal, Press in 7min Rest 3min B. 3 Sets Bench Dips x 5-7 reps FLR x 45sec On the 4min Marks Rest 3min C. 8min AMRAP 80% Row x 10 cal Burpees x 5 reps Fitness: A. Build to a Heavy, not maximal, Push Press in 7min Rest […]
Hugo Open teams and heat times
The following is the team names and heat times for the Hugo Open on Saturday, Aug. 23. The gym will open at 8 a.m. to begin warm ups on your own. We will eat lunch at approximately 12:30 p.m. There will be no regular class WODs on Saturday. If you are not participating in the […]
Thursday 8.21.14
Essentials: A. 3 Rounds Not For Time: Arch Hold x 30-45sec Bench Glute Bridge Hold x 30-45sec Hollow Body Hold x 30-45sec B. 5 Sets Ball Slams x 15 reps on the 90sec Marks C. 5 Rounds 80% Farmers Walk x 1min Row x 1min Plank on Elbows x 1min Russian Kettlebell Swing x 1min […]