Friday 5.30.14
Essentials: A. 12 Sets Heavy Russian KBS x 8-10 reps On the Min Marks Rest 3min B. 12 Sets Front Squat x 3-5 reps On the Min Marks Rest 3min C. For Time: Row 2000Meters (No Foot Straps) Fitness: A. 12min to Find 3RM Hang Power Clean Rest 3min B. 12min to Find a Heavy […]
Thursday 5.29.14
Essentials: A. Three Sets Not For Time: Lying Leg Raises x 5-10 reps Si to Stand Rope Pulls x 2-3 reps SU x 20-40 reps B. 3 Sets Not For Time Deficet Step Back Lunges x 8 reps each Leg Single Arm DB Bench Row x 8 reps each Arm Each Sets Starts On the […]
Wednesday 5.28.14
Essentials: A. 6 Sets Pull Up Negatives x 3-5 reps Tempo 31A1 On the 2min Marks Rest 5min B. 4 Sets Hang Power Snatch from Knee x 3 reps (BAR) On the 2min Marks Rest 5min C. 3 rounds for time: 500m Row Deadlifts x 12 reps Box Step Ups x 21 reps Fitness: A. […]
Tuesday 5.27.14
Essentials: A. 5 Sets Goblet Squat x 10-12 reps On the 2min Marks Rest 5min B. 6 Sets Back Squat x 10-12 reps Tempo 22×1 On the 3min Marks Rest 5min C. AMRAP 10min DB Thruster x 10 reps Ring Pulls x 12 reps Fitness: A. 5 Sets Over Head Squat x 5 reps On […]
Monday 5.26.14
Classes are at 9:30 and 10:30 a.m. only. We will cookout at noon. Bring your own meat and drinks. (There will be no CrossFit Kids, Childcare or Foundations.) Thank you to everyone that purchased a Murph T-shirt or tank top. We raised nearly $1,000, which will be donated to the Gwinnett County chapter of the Disabled […]
Saturday 5.24.14
Essentials: A. Three Rounds Not For Time: Single Arm KBS x 10 reps each arm KB Wind Mill x 10 reps each side KB Russian Twist x 10 reps each side Rest 5min B. 20Min AMRAP Push Ups x 5 reps Ring Pulls x 10 reps Row x 20cal Fitness: A. Three Rounds Not For […]
Fisch Tank (Episode 1)
Coach Chris Fischer discuses training aids and gear in this episode of Fisch Tank. Have a question about training gear? Send it to chris@noexcusescrossfit.com
Friday 5.23.14
Essentials: A. 5 Sets Snatch Grip RDL x 3-5 reps On The Min Mark Rest 5min B. 5 Sets Goblet Squat x 5-7 rep On The 2min Marks Rest 5min C. 3 Sets Tabata AirDyne or Row 8×20:10 Rest 4min Between each Tabata Fitness: A. 5 Sets Power Snatch x 1 rep 65-75% On The […]
Thursday 5.22.14
Essentials, Fitness, Performance RETEST A. 3 Sets each for time: 12 cal row 12 KBS (35/25 lbs) 6 Burpees 12 KBS (35/25 lbs) 6 Burpees 12 cal row * 4 minute time cap OT 0, 16, 32 minute mark
Around the Whiteboard with Mario Macrina
If you’ve enjoyed our Athlete Spotlight series in the past, here’s the next installment in our series in which we get to know our coaches a little bit more. Without further ado, here’s Around the Whiteboard with Mario Macrina… Certifications: CrossFit Level 1 Favorite WOD: Murph/Fran Favorite Lift: Snatch Deadlift Max: 405 Back Squat: 345 […]