Tuesday 3.31.20

Prep 3 Sets Kneeling Hip Hinge x 15 reps Plank Shoulder Taps x 10 per arm Reverse Table Top Lift x 10 reps Alternating Down Dog Toe Taps x 10 per side A. 4 Sets not for time: Side Plank Right x 45 sec Bear Crawl x 50 ft Side Plank Left x 45 sec […]

Monday 3.30.20

Prep 3 Sets Quadruped Thoracic Twist x 10 per side Bird Dog x 10 per side Kneeling thoracic Stick Stretch x 30 sec hold A. Clean Practice with a Stick 15min Emom 7 Hang Power Cleans + 7 Front Squats B. 16min Amrap Run x 200 meters Air squat x 15 reps Run x 200 […]

Saturday 3.28.20

Prep 4 Sets Run in pace x 30 sec Split Squat x 5 per leg Front Leaning Rest (FLR) x 40 sec Bent Over Y Raises x 20 reps A. 4-5 Sets Walking Lunges x 50 ft Single arm Plank x 20-30 sec per arm Rest 90 sec B. 3-4 sets 3 min amrap Sit […]

Friday 3.27.20

Prep 3 Sets Wall sit x 60 sec Psoas March x 20 reps Scapular Push Ups x 10 reps Leg Swings x 20 per leg A. 12 min Emom 1.Chair Dips x 10 reps 2. Side Plank twist x 7 per side 3.Russian Twist x 20 reps B. 21-15-9 Burpee *Run 200 meters after each […]

Thursday 3.26.20

Prep 3 Sets Hollow Body Hold x 20-30 sec Quadruped Hip CAR,s x 5 per direction per leg Inchworm with Push Up x 5 reps Front Scale x 15-20 sec per leg A. Run x 400 Meters -then- 4 Rounds Push Ups x 15reps Sit Ups x 15 reps Squats x 15 reps -then- Run […]

Wednesday 3.25.20

Prep 3 Sets Lizard Stretch x 30 sec per side Dead bug x 10 reps Prisoner Kneel to stand x 10 reps Plank Push Up x 10 reps A. 15min Emom 1.Bottom of squat Hold x 45 sec 2.vertical Jump x 7 reps 3.standing Long Jump x 7 reps B. 20-18-16-14-12-10-8-6-4-2 Step Back Lunges 1-2-3-4-5-6-7-8-9-10 […]

Monday 3.24.20

Prep 3 Sets Kneeling Hip Hinge x 15 reps Plank Shoulder Taps x 10 per arm Reverse Table Top Lift x 10 reps Side Plank Hold x 20-30 sec per side A. 12min Emom 1.body weight single Leg RDL x 7 per leg 2.frog Hip Thrust x Amrap 40 sec B. 10min Amrap No Push […]

Monday 3.23.20

Prep 3 Sets Seated Scapular Arm Drag On Wall x 10 reps Superman Hold x 20-30 sec Scorpion Leg Reach x 10 reps per side A. Snatch Practice with a Stick 15min Emom 7 Hang Power Snatch + 7 Overhead Squats B. For Max Reps Hand release Burpee x 2 min max reps Rest 15 […]

Saturday 3.21.20

Prep 3 Sets Wall Sit x 40-60 sec Plank x 40-60 sec Lizard stretch x 30 sec per side A. 4-6 Sets Walking Lunges x 50 ft Bear Crawl x 50 ft Rest 60-90 sec between rounds B. 3 Sets 4min Amrap Burpee x 4 reps Squat Jumps x 6 reps Burpee x 4 reps […]

No Excuses temporarily closed, but workouts will continue

Due to the outbreak of COVID-19 in Georgia, City of Suwanee mayor Jimmy Burnette has asked for all gyms, fitness centers, movie theaters and public gathering places to temporarily close. We respect mayor Burnette’s decision and will temporarily close No Excuses CrossFit beginning Friday, March 20 and until further notice from the City of Suwanee. […]