Wednesday 7.17.13

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 – Single Leg

8RM Bulgarian Split Squat @ 2010

Theme – Upper Body Push

Scapular Test

3RM Weighted Dip @ 3010

Energy System Training

3RFT

25 KBS (55/35 for most – should be a moderate weight)

25 Burpees

Everyone is doing great!  Remember that Thursday is a gym-wide rest day or a make-up day if you have missed any of the assessments from Monday-Wednesday! Same class times.  Basics members can come into Graduates class times as well today.

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