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 to cheer on your fellow No Excuses CrossFit members!
Essentials:
A.
Mobility
Lizard R x 2min
Lizard L x 2min
Pigeon R x 2min
Pigeon L x 2min
Saddle x 2min
Seated Straddle x 2min

B.
5 Sets
Rotational Med Ball Wall Tose while Holding a lunge x 5 reps per side
On the 2min Marks
Or
ADAPT

C.
For Time:
Dumbbell Thruster x 20 reps
Burpee x 20 reps
Russian Kettlebell Swing x 20

Fitness/Performance:
A.
Mobility
Lizard R x 2min
Lizard L x 2min
Pigeon R x 2min
Pigeon L x 2min
Saddle x 2min
Seated Straddle x 2min

B.
5 Sets
Rotational Med Ball Wall Tose while Holding a lunge x 5 reps per side
On the 2min Marks
Or
ADAPT

C.
For Time:
Thruster x 35 reps 75/55
Burpee x 35 reps
Kettlebell Swing x 35 55/35

Hugo Open competitors:
A.
Mobility
Lizard R x 2min
Lizard L x 2min
Pigeon R x 2min
Pigeon L x 2min
Saddle x 2min
Seated Straddle x 2min

B.
Tabata Row or Airdyne
8 Sets
Work x 20 sec
Rest x 10 sec

C.
Repeat ‘A’