There will not be 7 pm class on Friday, Aug. 19.
There will be no scheduled class times on Saturday due to the Hugo Open. Come to the gym any time between 9am-1pm to cheer on your fellow No Excuses CrossFit members!

Essentials:
A.
12 min
Find a 1RM Shoulder to Overhead

B.
20 Sets
Vertical Slam Ball Throw x 3 rep
On the 30sec Marks

C.
Death By
Deadlift 50%

Fitness:
A.
12 min
Find a 1RM Shoulder to Overhead

B.
20 Sets
Power Clean x 1 rep 85%
On the 30sec Marks

C.
Death By
Hang Power Snatch 95/65

Performance:
A.
12 min
Find a 1RM Shoulder to Overhead

B.
20 Sets
Power Clean x 1 rep 85%
On the 30sec Marks

C.
Death By
Hang Power Snatch 115/75

Hugo Competitors
A.
12 min EMOM
Split Jerk x 1 rep 50%

B.
20 Sets
Power Clean x 1 rep 60% or essentials empty Bar x 2 reps
On the 30sec Marks

C.
14min EMOM
ODD: Air Squat x 10 reps
EVEN: Ring Pulls x 10 reps