Thursday 4.10.14

Essentials: A. Two sets: Not For Time of: DB Opposite Arm Opposite Leg Step Up x 12 reps per leg Elevated Single Leg Bridge x 12 reps each leg Good Mornings x 12 rep B. Three Sets Body weight Bulgarian Split Squat x 12 reps Per Leg Tempo 3010 On the 4min Marks C. Five […]

Wednesday 4.9.14

Essentials: A. Take 15 minutes to build to today’s heavy 5 rep Dead Lift B. For time: 10 Dead Lifts 20 Ring Pulls 8 Dead Lifts ( Increase weight from first set) 16 Ring Pulls 6 Dead Lifts (Increase weight from second set) 12 Ring Pulls 4 Dead Lifts (Increase weight from third set) 8 […]

Tuesday 4.8.14

Essentials: A. Three sets, not for time, of: Ring Pulls or Pull Up Negatives 3-8 reps Single-Unders x 40 reps Leg raises x 4-6 reps B. Goblet Squats *Set 1 – 15 reps *Set 2 – 15 reps *Set 3 – 12 reps *Set 4 – 12reps *Set 5 – 9 reps *Set 6 – […]

CrossFit Kids Spring Break Camp

Do you need to get your kids out of the house? Do you want to get them healthy and moving during Spring Break? No Excuses CrossFit is hosting a CrossFit Kids Spring Break Camp on April 7-11! The camp is from 5-6 p.m. everyday this week. The cost is $20 for the week and it […]

Monday 4.7.14

CrossFit Kids Spring Break Camp begins today! The camp is from 5-6 p.m. everyday this week. The cost is $20 for the week and it includes a T-shirt. Boys and girls ages 5-10 will squat, press, pull, skip, run, jump, role and play games every day while being instructed by energetic, caring and qualified coaches. […]

Saturday 4.5.14

Essentials: A. In a Team of 2 Complete as many rounds and reps as possible in 12 minutes of: 1 team member Run 400 Meters while the other performs Kettle Bell Swings x 20 reps Burpee x 10 reps Ring Pulls x 5 reps Once the runner is done with the 400 Meters the partners […]

Friday 4.4.14

Essentials: A. Row 500 Meters @ 70-75% Row 250 Meters @ 90-95% Row 250 Meters @ 70-75% Row 250 Meters @ 90-95% Row 500 Meters @ 70-75% and then…. 6 DB Thrusters 6 Ring Pull 4 DB Thrusters 4 Ring Pull 2 DB Thrusters 2 Ring Pull B. Fran 21-15-9 DB Thrusters Ring Pulls Fitness: […]

Thursday 4.3.14

Essentials: A. Three Rounds for Quality; Not For Time: Band Pull A parts x 20 reps Wide Stance Sumo KB Squats x 20 reps Single Unders x 40 reps B. Three Sets Dumb Bell Step back Lunges x 10 reps each leg OT3min Marks C. Four Rounds For Time: Dead lift x 10 Reps Box […]

Nutrition Throwdown Starts April 14th

The Nutrition Throwdown starts in less than 2 weeks! Are you ready to transform your lifestyle and crush it in the gym? This challenge is different than past “Paleo Challenges.” First off, it’s not necessarily Paleo. Second, you are only competing against yourself. Can you set your goals and exceed your expectations? The challenge will […]

Athlete Spotlight: William Marsh

Check out our Athlete Spotlight on William Marsh