Thursday 3.15.18 - No Excuses CrossFit

Essentials:
A.
15min
Squat Hold x 30 sec
Advanced Rehab Movement 1
Banded Glute Side Step x 15 steps per direction
Advanced Rehab Movement 2
Single Leg Wall Support PVC Deadlift x 5 per leg
Advanced Rehab Movement 3

B.
15 min EMOM
1. Sorsean Hold x 30 sec
2. Bike x 1min
3. Farmers Carry x 1 min

C.
Mobility
Puppy Dog x 1min
Straight leg Bear Crawl x 25 steps
Seated Two Leg hamstring stretch x 2 min
Straight leg Bear Crawl x 25 steps
Thread the Needle x 1min each side
Straight leg Bear Crawl x 25 steps

Fitness/Performance:
A.
15min
Squat Hold x 30 sec
Advanced Rehab Movement 1
Banded Glute Side Step x 15 steps per direction
Advanced Rehab Movement 2
Single Leg Wall Support PVC Deadlift x 5 per leg
Advanced Rehab Movement 3

B.
15 min EMOM
1. Sorsean Hold x 30 sec
2. Bike x 1min
3. Farmers Carry x 1 min

GETTING STARTED IS EASY!

Simply fill out the form below and then schedule Your FREE intro session on the next page.

Shortly after we will be in touch with you to confirm your intro session. We are excited to meet you!

MEMBERSHIP CANCELLATION REQUEST

Please fill out the form below and one of our team members will review your request. Warning. The submission of this form does not cancel your membership. We will review your request, then reach out to confirm.

HAVE QUESTIONS?

We Would Love To Meet You!

Simply fill out the form below
& one of our amazing
coaches will be in touch asap! We are excited to meet you!

ARE YOU LOOKING TO DROP-IN?

We Would Love To Meet You!
WARNING! Class Sizes Are Limited.

OUR DROP-IN RATES

GETTING STARTED IS EASY!

Simply fill out the form below and then schedule Your FREE intro session on the next page.

Shortly after we will be in touch with you to confirm your intro session. We are excited to meet you!

MEMBERSHIP CANCELLATION REQUEST

Please fill out the form below and one of our team members will review your request. Warning. The submission of this form does not cancel your membership. We will review your request, then reach out to confirm.

HAVE QUESTIONS?

We Would Love To Meet You!

Simply fill out the form below& one of our amazing coaches will be in touch asap! We are excited to meet you!

ARE YOU LOOKING TO DROP-IN?

We Would Love To Meet You!WARNING! Class Sizes Are Limited.

OUR DROP-IN RATES

OUR PRICING IS SIMPLE

We Want To Offer You The PERFECT Membership For YouR NEEDS.

Simply fill out the form below and one of our amazing coaches will send you our current membership information.

Simply fill out the form below
& one of our amazing
coaches will be in touch asap! We are excited to meet you!

We Would Love To Meet You!
WARNING! Class Sizes Are Limited.