Monday 4.5.21

Prep: Equipment required: Foam roller, barbell, medium/light band 1) Foam roll glutes & hamstrings 60s 2) 10 Sciatic Nerve Floss each 3) 2 Rounds of: – 6 RDLs – 6 Muscle Cleans – 6 Front Squats – 6 Front Rack Reverse Lunges total – X-Band Walk x 10 Steps each direction A. Barbell Warm Up […]

Saturday 4.3.21

Prep: Equipment required: Jump rope, light KB 1) 10 Upward to Downward Facing dog w. Toetouch 2) 10 Dynamic Pigeon Pose each 3) 3 Rounds of: – 10 Tall Kneeling KB Halos total – 10 1-arm KB Row each – 10 KB Push press each – 60s Jump Rope B. ‘DB Love’ with a partner […]

Friday 4.2.21

Prep: Equipment required: Medium/light band, light KB 1) Worlds Greatest Stretch x 5 reps each side 2) 3 Rounds of: – 10 Banded Glute Bridges – 5 Banded Bird Dogs each side – 10 Goblet Reverse Lunges total – 5 Thoracic Rotations each 3) Zercher Box Squat: 1 x 5 with 3s down. Focusing on […]

Thursday, April 1

Prep: Equipment required: Foam roller, light KB, medium/light band 1) Foam roll thoracic & lats 2) AMRAP 8 at a slow pace: – 8 Inch Worms (no push-up) – 8 KB Push Press each arm – 8 Split Stance KB Rows each arm – 15 Banded Pull-aparts – 15 Single Arm Banded Pushdowns each A. […]

Wednesday 3.31.21

Wednesday 3.31.21 Prep: Equipment Required: Foam Roller, medium band 1) Oscillatory Foam Roll Hip Flexors x 60s each 2) Worlds Greatest Stretch x 60s each position 3) AMRAP 5: – 5 Banded Bird Dogs each – 5 Banded Glute Bridge – 5 Arms Overhead Squat A. EMOM 18 Min 1: 30s of – Handstand Holds […]

Spirit of the Open 21.3 & 21.4: Dave Drouault

Each year at the CrossFit Games, they honor someone with the Spirit of the Games award. This honor goes to the ‘athlete who embodies the spirit of the sport.’ Each week during the CrossFit Open, No Excuses CrossFit will recognize a member it feels represents the Spirit of the Games. This week’s honor goes to […]

Tuesday 3.30.21

Tuesday 3.30.21 Prep: Equipment Required: Foam roller, medium/light band, barbell 1) Foam roll glutes & hamstrings 60s each 2) 10 Sciatic nerve flossing each 3) Band Chicken Wing Stretch 60s each 4) 3 rounds: – 6 Hang Muscle Clean – 6 Front Rack Reverse Lunge total – 6 Up downs A. Barbell Complex: Deadlift + […]

Monday 3.29.21

Monday 3.29.21 Prep: Equipment Required: Foam roller, medium/light band 1) Three Way Foam Thoracic Spine x 60s each 2) Biphasic Pec Stretch x 60s each 3) Thoracic Rotations: 3 x 5 each 4a) Banded Glute Bridge: 3 x 3 – 3s hold at top of each rep 4b) Upper Back Triset: 3 x 10 each […]

Saturday 3.27.21

Saturday 3.27.21 Prep Equipment Required: Light Kb, box 1) 10 Upward to Downward Facing Dog + Toe Touch 2) 2 rounds: – 10 Russian Baby Makers – 4 KB Windmills each 3) 3 rounds: – 5 Up downs – 5 Box Step-ups each – 10 Scap Pull-ups A. Rowing Drills 5 minutes -Coach Led B. […]

Friday 3.26.21

Prep 1) 4 Spiderman Lunge each 2) Band Chicken Wing Stretch x 60s each 3) 3 rounds – 10 Banded Goodmorning – 10 Banded overhead squats – 10 Banded pull aparts A. Rx For total time: 15 front squats (95/65#) 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 […]