Saturday 6.28.14

Essentials: A. For Time: 20-10-5 Thruster Bar Facing Burpee Fitness: A. For Time: 20-10-5 Thruster 95/65 Burpee Pull Up Performance: A. For Time: 20-10-5 Thruster 95/65 9/6-6/4-3/2 Muscle Up + Competitor Session 2 (Done prior to above work) 5 Sets Push Press x 5 reps +70% of 1RM

Friday 6.27.14

Essentials, Fitness, and Performance: A. If 3RM Back Squat is Greater than or Equal to your body weight then… In 10min Find a 1 Rep Max Power Snatch If 3RM Back Squat is Less than your body weight then… 10 Sets; 5-10 Reps Heavy Russian KBS; On the Min Rest 5min B. If 3RM Back […]

Thursday 6.26.14

Essentials: A. 4 Rounds Row for Cal. x 60sec Kettlebell Swing x 60sec No Push Up Burpees x 60sec Single Unders x 60sec Step Ups x 60sec Rest for 60sec *Keep Pace at ~75-85% effort, do not go 100%* Fitness: A. 4 Rounds Row for Cal. x 60sec Kettlebell Swing x 60sec #35 No Push […]

Wednesday 6.25.14

Essentials, Fitness, and Performance: A. In 10min Find Your 8 Rep Max Per Leg Bulgarian Split Squat Tempo 3010 Unweighted BSS Weighted BSS Rest 5min B. In 10min Proceed through the following in Order. If unable to accomplish the task with parameters then stop there and record the result. 1.Unweighted Negative Pull Up @ Tempo […]

Tuesday 6.24.14

Essentials: A. 3 Rounds Not For Time Band Pull Aparts x 15 Straight Leg Inch Worm x 15 Lying Leg Raises x 15 Incline Push Ups x 15 Ring Pulls x 15 *15min Time Cap* Rest 5min B. 6 sets: 50m Sled Sprint On the 3min Marks Same Load as Last week If raining 6 […]

No Excuses CrossFit Testimonial: Daniel Cottmeyer

No Excuses CrossFit member Daniel Cottmeyer, 16, is a student at Buford High School and has lost 100 pounds doing CrossFit and eating a Paleo lifestyle.

Monday 6.23.14

BENCH MARKS Essentials, Fitness, and Performance: A. In 15min Find Your 3 Rep Max Back Squat Rest 5min B. In 10min Find Your 1 Rep Max Close Grip Bench Press Rest 5min C. In 15min Find Your 1 Rep Max Deadlift

Saturday 6.21.14

A. 20min Team AMRAP (2-4 person) Relay Push Pull Ess. Push=Two Arm Dumbbell Press x 10 reps; Pull=10 Ring Pulls Fit. Push=Two Arm Dumbbell Press x 7 reps 35/20; Pull= 7M/5F Totally Vertical Feet Elevated Ring Pulls Per. Push=7M/5F HandStand Push Ups; Pull=7M/5F Strict Pull Ups B. For Time: Essentials and Fitness Row 50 cal. […]

Benchmark Week

No Excuses CrossFit coaches Brandon Brigman and Chris Fischer discuss Benchmark Week, which will be Monday, June 23, Wednesday, June 25 and Friday, June 27.

Friday 6.20.14

Essentials: A. 6 Sets Heavy Russian KettleBell Swing x 10-20 reps On the 2min Marks Rest 5min B. For time: Wall Balls x 30 reps Single Unders x 100 reps Run x 1000 meters Single Unders x 100 reps Wall Balls x 30 reps Fitness: A. 6 Sets Pausing at Knee (3sec) Power Snatch x […]