Tuesday 7.16.13

Thanks to everyone who attended the Town Hall Meeting!  We are looking forward to this new evolution of our CrossFit gym and community here at No Excuses.

Assessment Week and our new programming focus is centered around themes and energy systems (how your body creates energy during different lengths and intensities of workouts).  We will be testing your competency and capacity across six themes and different energy systems throughout the week.  After the data is collected, we will have a big picture of where the gym is collectively, and also where you are as an individual.  This will allow our programming to better meet your needs, challenge you and in turn, make you better.

Theme – Upper Body Push

Shoulder Press / Pull-ups (15 minutes)

1RM Shoulder Press


    A. 3 rep bodyweight pull-ups @ 3010.


        1RM weighted pull-up (This is done only if they perform 3 BW PU @ 3010).

     – OR –

    B. Negative Reps (3 seconds down)

     – OR –

    C. Max Time Hold with chin above the bar

Theme – Upper Body Pull

1RM Power Clean (8 min)

Rest 2 minutes

8 min AMRAP at 90% of Previous 1RM

Energy System Training

500m Row Time Trial


One comment on “Tuesday 7.16.13

  1. Chris Fischer on

    Press 135
    Pull up will do Friday

    Power clean 240
    90% 8min = 28 (that was fun, no)

    3. Will do Friday no rower at house

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