Friday 3.20.20

Prep 2 Sets Bear Crawl x 50 ft Bottom Up 90/90 Kettlebell Hold x 20 sec Banded Lat Pull Down x 10 reps Support Hold x 20 sec Vertical Med Ball Throw x 5 reps Essentials A. 6 Sets 1 Push Press + 2 Push Jerk Weight should stay light to work on mechanics On […]

Thursday 3.19.20

Prep 3 Sets Bike x 30 sec Plank Push Up x 10 reps Frog Hip Thrust x 10 reps Single arm Farmers Carry x 50ft per arm Essentials A. 3 sets Elevator Bench Press x 7 reps Build in weight On the 2:30 min B. 3 sets Pause Hip Thrust x 7 reps Tempo 31×3 […]

Wednesday 3.18.20

Prep 2 Sets Rower Hamstring Curl x 12 reps Quadruped Kick threw x 5 per leg Kneeling Thoracic PVC stretch x 30 sec Dual Kettlebell Front Squat Hold x 20 sec Essentials A. 6 Sets Power Clean + Hang Power Clean + Front Squat Weight should stay light to work on mechanics and speed of […]

Tuesday 3.17.20

Prep 3 Sets Row x 60 sec Plank x 30 sec Dumbbell Death March x 10 steps Kettlebell Floor Press x 5 reps per arm Bottom of squat Halo x 3 reps per direction Essentials ADVOC8 Rounds For Time : Sit Ups x 8 reps Push Ups x 8 reps KB Swings x 8 reps […]

Monday 3.16.20

Prep 2 Sets Seated scapular arm drag on wall x 5 reps Squat twist and Reach x 5 reps per side Snatch Grip RDL x 5 reps Snatch Grip Can opener x 5 reps Essentials A. 6 Sets Hang Power Snatch x 3 reps Weight should stay light to work on mechanics and speed of […]

Saturday 3.14.20

Prep 2 Sets Hip CAR’s x 5 per leg per direction Shoulder CAR’s x 5 per Arm per direction 2 Sets Bike or Row x 60 sec Side plank x 20-30 sec per side Goblet Step Back Lunge x 5 per leg Single Leg Side box negatives x 5 per leg Essentials A. 25min Amrap […]

How We’re Training Through COVID-19

Dear friends, The coronavirus is creating a lot of chaos, but there are many bright spots. Here are just a few: 1. You’ve prioritized your health and fitness. You’ve done everything you can to prepare for anything. You’re strong and healthy, and you have an iron will earned through training. That virus is going to […]

Hugo Classic 2020

Hugo Classic Weightlifting Meet When: Saturday, April 25 Where: No Excuses CrossFit Registration fee:  $30 with shirt (portion will be donated to Annandale Village) $20 with no shirt (portion will be donated to Annandale Village) Schedule:  7:00 am – Weigh-in 1 9:00 am – Flight 1 and Weight-in 2 11:00 am – Flight 2 1:00 […]

Friday 3.13.20

Prep 2 Sets Wall Sit x 30 sec Bottom Up 90/90 Kettlebell Hold x 20 sec Banded Lat Pull Down x 10 reps Support Hold x 20 sec Vertical Jump x 5 reps Essentials A. 6 Sets 2 Push Press + 2 Push Jerk Weight should stay light to work on mechanics On the 2 […]

Thursday 3.12.20

Prep 3 Sets Row x 60 sec Banded Standing Row x 10 reps Frog Hip Thrust x 10 reps Single arm Farmers Carry x 50ft per arm Essentials A. 3 sets Clean Grip Bent over Row x 7 reps Tempo 31X1 Build in weight On the 2:30 min B. 3 sets Pause Hip Thrust x […]