Monday 8.16.21

PrepEquipment required: Foam roller, medium/light band1) Foam Roll Glutes & Hamstrings x 60s each2) 10 Sciatic Nerve Floss each3) AMRAP 6: 1 each Side/Side Deep Lunge + Twist 5 Banded Bird Dogs each 5 Band Overhead Goodmornings 10 ft Elephant Walk4) Air Bike 10-15s sprint for max watts5) Sumo Deadlift w. an empty barbell1 x […]

Saturday 8.14.21

Prep *Set-up 10-15 medballs and perform an Animal Crawl (Duck Walk, Bear Crawl, Elephant Walk, Crab Walk) moving around the medballs. Once the music stops you will try to sit on a medball. The person that is left without a medball will complete the penalty circuit below to the side until the game is over. […]

Friday 8.13.21

Prep Equipment required: Foam roller, light/medium band 1) Foam Roll Pecs 60s each 2) Biphasic Pec Stretch 60s each 3) 3 Rounds of: – 10ft Crab Walk Forward – 10 Band Pass through – 10 Banded Pull-aparts – 10 Scap Pull-ups A1. Strict Chin Up 5 x 6.  OT1M – sets of 6 should be […]

Thursday 8.12.21

Prep Equipment Required: Foam roller, light KB, medium band 1) Foam Roll Glutes & Hamstrings x 60s each 2) Shin Box + Forward Fold 5 each 3) 3 rounds: – 3 KB Windmills each – 5 Banded Bird Dogs each – 7 Banded Overhead Goodmornings – 9 Goblet Squats 4) Front Squat w. an empty […]

Wednesday 8.11.21

Prep Equipment required: Foam roller, light KB, light band 1) Foam Roll x 60s each – lats, hamstrings, glutes, adductors. 2) 10 Sciatic Nerve Floss each 3) 5 Shin Box + Forward Fold each 4) 10 Thoracic Rotations each 5) 3 Rounds: – 5 Tempo Goblet Squat – 5 Tempo KB RDL – 15 Banded […]

Tuesday 8.10.21

Prep Equipment Required: Light band, light KB 1) 2 rounds: – 5 Upward to Downward Dog w Toe Touch – 10 Thoracic Rotations each 2) AMRAP 5: – 5 Up downs – 10 Band Pull-aparts – 30s Double Under Practice 3) Close Grip Bench Press w. an empty barbell 1 x 5 w. 3s Down, […]

Monday 8.9.21

Prep Equipment required: Foam roller, medium/light band, light KB 1) Foam Roll Lats 60s each 2) Band Chicken Wing Stretch 60s each. 3) 3 Rounds of: – 1 Spiderman Lunge each – 5 Banded Bird Dogs each side – 5 Goblet Reverse Lunges each – 5 KB Windmills each 4) Air Bike 10-15s Sprint for […]

Saturday 8.7.21

Prep 1) Foam Roll Adductors x 60s each 2) Adductor Rockback Stretch x 60s each side 3) 10 Shin Box + Forward Fold total 4) 3 Rounds: – 20 foot Bear Crawl – 10 Air Squats – 5 Up Downs – 10 X-Band Walk each A. Medicine Ball Clean – Coach Led B. In Teams […]

Hugo Open 8 teams

The teams for Hugo Open 8 have been announced! This year’s Hugo will be teams of three with two males and one female. The Hugo Open is our annual in-house competition and will be held on Saturday, August 28 from 8 am to 1 pm. You can view all the workouts for Hugo Open 8 […]

Hugo Open 8 workouts

Workout 1  Submit team name Must be emailed to Brandon@noexcusescrossfit.com by Thursday, August 12 at 11:59pmTeam names can be serious or funny, but please keep it appropriate for the gym.Team names turned in before the deadline will receive 100 first-place points. Team names submitted on Friday will receive 80 points, Saturday, 60 points, Sunday 40 […]