Thursday 1.2.14
Essentials: A. Russian Kettle Bell Swing 20×5; Perform each set OT3min B. DB press 12-15×3 @tempo 31×2; Perform each set OT4min + 3 rounds for time: 25 KB deadlift 25 burpees Fitness: A. Power Clean clusters 2.2.2×5; rest 20 seconds/Perform each set OT3min B. Strict press cluster 5.5.5×3; rest 30 seconds/Perform each set OT4min + […]
Wednesday 1.1.14
All: A. 3 Rounds Not for Time: 2-4 TGU 4-8 knee ups or T2B 8-16 single or Double Unders B.” Just Relax:-)” OTM Min 1,4,7,10,13,16,19: stabilizing core movement 20-30sec(Plank, Hollow Body, Side Bridge, L-Sit, L-Hang, V-Sit) Min 2,5,8,11,14,17,20: stabilizing Shoulder movement 20-30sec (Hand Stand Hold, support on Dip Bar, Support on Rings, Single are Plank) […]
Tuesday 12.31.13
As the year ends, I want to personally thank each and every one of you awesome athletes for being apart of No Excuses CrossFit! You all have impacted my life in such amazing ways and I am inspired by all of your hard work, dedication to each other and to yourselves and for the unrelenting […]
Monday 12.30.13
Essentials: A. In 5 sets or less build up to a heavy but fast Goblet Squat for 5 reps. This is not maximal. (7min time cap) B. Romanian deadlift to knee@41×1; 8-12 OT 3min for 15min C. DB Walking Lunges; 10-12 OT 3min for 12min + 10min Z1 cool down row or run Fitness: A. […]
Saturday 12.28.13
In Teams of 3 or 4 (30min time Cap) Complete for time: 100 Burpees 50 Wall balls 25 Dead Lifts 25 Box Jumps step down 50 Wall Balls 100 Burpees Essentials 14/10, 135/95 Fitness: 20/14, 225/155, 20/16 Performance: 20/14, 315/205, 24/20
Friday 12-27-13
Essentials: A. 3 rounds not for time 5-10 Knee Ups 10-20 single Unders 20-30sec Side bridge hold B. OT2min for 8min DB Press x 10 @ 3×21 C. 3 rounds 3min AMRAP 3 Ring Rows 5 Push Ups Rest 3min between rounds Fitness: A. 3 rounds not for time 5-10 Toes to Bar 10-20 Double […]
Thursday 12.26.13
Class at 9 am and 10 am only today! Normal schedule resumes on Friday! We hope you had a Merry Christmas! A. Essentials: OTM 10min 6-9 KB Goblet Squats Fitness: OTM 10min 3 Front Squats from ground @40% Competitor: OTM 10min 3 Front Squat from ground @60% + Essentials: 15-12-9 DB Thruster 25/15 DB Burpee […]
Wednesday 12.25.13
Merry Christmas from everyone at No Excuses CrossFit! We hope you enjoy this day with family and friends and take some time to reflect on the many blessings of your life! Thank you for being a part of our community! No classes today! We’ll see you tomorrow (12/26) for 9 am and 10 am class […]
Tuesday 12.24.13
It’s Christmas Eve! We are open for class at 9 am and 10 am today only, then it’s time to get ready for Santa! All: Warm Up 20 m z1 Run, Row, or Airdyne THEN ‘DECK the Halls’: … Your going to have to come in to find out what it is
Monday 12.23.13
We have regularly scheduled classes on Monday. Remember, we are only open for 9 am and 10 am classes tomorrow (Christmas Eve). We are closed Christmas Day and will be open again for 9 am and 10 am classes on the 26th. Essentials: DL – 10,8,6,4; rest 2 min. + 13.1 Fitness: Power Clean – […]