Athlete Spotlight: Glen Wilkins

Check out our Athlete Spotlight on Glen Wilkins

Monday 11.18.13

Thanksgiving Potluck this Saturday at noon! Sign up by the chalkboard! Essentials: A. Close Grip Bench Press (CGBP) – 15,10,15,10 @ 20X1 x 3; rest 90 sec. B. Bent Over Row (BOR) – 8-10 reps@ 20X0 x3; rest 60 sec C. Side plank- 30 sec each x 3; rest 45 sec D. 1 min all […]

Saturday 11.16.13

Next Saturday at noon we are hosting a No Excuses Thanksgiving Potluck! Sign up by the chalkboard and come chow down with your No Excuses Family! Essentials: A1. RDL – 8-10 reps @ 3211 x 3; rest 30 sec A2. KB swings- 20 unbroken; rest 90 sec + Death by 10 meters Fitness: A. Deadlift- […]

Friday 11.15.13

Essentials: A1.  Bench press- 12,10,8,6 @31×1; rest 20 sec A2. Chair dips- max reps x 4; rest 2 min Fitness: A1. Push Press x3/Push Jerk x2/SJx1 complex- AHAP x 3; rest 20 sec A2. Max Hs hold; rest 2 min + 21-15-9: Calories on rower Ring or bar dips. Performance: A. Push press- 5,3,1; rest […]

Thursday 11.14.13

Essentials: A1. DB walking lunges- 20 continuous steps x4;  rest 45 sec A2. Single Arm alternating press- 7-10 reps each arm @ 2011 x 4; rest 45 sec A3. WTD planks- 25#/15#- 1 min x4; rest 45 sec + 4 rounds for time: 400 m run 10 pull-ups/ ring rows 15 KB swing – choose […]

Wednesday 11.13.13

Wednesday- 11.13.13 All groups: 1 min bear crawl 1 min Jump rope- DU or singles 1 min row 1 min run 1 min skipping x 9 – all easy pace (don’t go past 85%)

Tuesday 11.12.13

Essentials: A1. Front squats- 8-10 reps@ 21×1 x4; rest 45 sec A2. Ring pulls- 8-10 reps @3010×4; rest 45 sec A3. Back ext- 10-15 reps @3010×4; rest 45 sec + 12 min AMRAP: 5 renegade rows 10 DB thrusters (45/25) Fitness: A1. Front squats- 6,4,2,2; rest 1 min A2. Pull-ups or negatives- 5.5.5 @3010 x4; […]

No Excuses CrossFit Fall Events

Check out some cool events we have coming up!

Monday- 11.11.13

Fall Paleo challenge WOD: All levels: 1 RM bench press, 1 RM Deadlift. 5 min AMRAP Russian KBS (70/55, 55/35) – 15 minutes per lift. – warmup Hammies well.

Saturday 11.9.13

“Barbell Baby” In teams of three, complete five rounds each of: Run 400 Meters or Row 500 Meters 20 Burpee Box Jump-Overs (24″/20″) 30 Shoulder to Overhead (75/55 lbs – barbell may not touch the ground at any point once the workout starts) All athletes may be working at the same time. Athletes will start […]