Thursday 11.28.13
HAPPY THANKSGIVING! From everyone at No Excuses, we hope you have a safe and blessed day with your family and friends as you celebrate all the many things we have to be thankful for! We are thankful for you as a member of our community at No Excuses! Class at 9 and 10 am only […]
Wednesday 11.27.13
All groups: 1 min push press (45/35) – slow movement. 1 min Jump rope- DU or singles 1 min box jump (step down)- 1 min run 1 min backwards run x 7. all easy pace (don’t go past 85%)
Tuesday 11.26.13
E: A. CGBP- 10 @ 20X1 x 4; rest 90 sec. (Heavier weight than last week) B. BOR – 6-8 reps@ 20X0 x4; rest 60 sec- (go heavier) C. Side plank- 45 sec each x 4; rest 45 sec b/t each side until all 4 sets per side are complete. D. 1 min all out […]
Monday 11.25.13
Essentials: A1. Deadlifts- 6-8 reps @ 3010 x 5; rest 45 sec (go heavier than last week- Tuesday) A2. DB step ups – 6-8 each x5; rest 45 sec. (Go heavier than last week) B. 10 min AMRAP: 10 wall ball 10 burpee 10 box jump step downs. Fitness/Performance: A1. Deadlift – 3 reps@3010 x […]
Saturday 11.23.13
Come work out this morning and then bring some food to the Thanksgiving Potluck at noon today!! See you there! Team of 2: 20 min AMRAP: 20 burpees 20 KBS 400 m run. * one person works at a time and break up the burpees and KBS however they like. They must run together on […]
Friday 11.22.13
All levels: 20 min z1 running 20 min z1 rowing z1 means “Zone 1” – this can be equated with about a 50-65% effort. This is a 40 minute nice and easy aerobic effort. Tomorrow is the Thanksgiving Potluck! Come wod in the morning and chow down at noon! We’ll see you there!
Thursday 11.21.13
Thanksgiving Potluck this Saturday! Sign up by the chalkboard! Essentials: A. front squat – 10-12 reps @22×1 x 3; rest 90 B. one arm DB row- 6-8 reps each arm @ 3010 x 3; rest 15 sec b/t arms, rest 1 min b/t sets. C. 50 sit-ups for time (record time and compare to last […]
Wednesday 11.20.13
Thanksgiving Potluck this Saturday! Sign up by the chalkboard! “Got Goats Milk?” A. Take 15 minutes to work on weaknesses: try this format: 3 rounds NOT for time: A1.Weakness #1 A2. weakness #2 A3. Weakness#3 + 10 min AMRAP: EMOM odd: goat #1 Emom even: goat #2 Note: don’t go over 60% here and choose […]
Tuesday 11.19.13
Remember this Saturday at noon is the No Excuses Thanksgiving Potluck! Sign up at the gym by the chalkboard! Essentials: A1. Deadlifts- 8-10 reps @ 3010x 4; rest 45 sec A2. DB step ups – 8-10 each x4; rest 45 sec. B. for time: 1000m row 50 KBS run 800m Fitness/Performance: A1. Deadlift – 5 […]
Athlete Spotlight: Nicole Wilkins
Check out our Athlete Spotlight on Nicole Wilkins