Friday 10.4.13

No Excuses CrossFit is going to Racho Alegre Farm in Dacula on Sunday, Oct. 6 from 12:30-3:30 p.m.

2225 Givens Road, Dacula, GA 30019

We will do a Farm WOD, learn about the benefits of buying food locally, how to grow your own food and much more!

This is free to everyone and family members are encouraged to attend.

There’s a playground for kids and plenty of room to run around.


a1. Shoulder Press- build to 1rm in 10 min
a2. ME pull-ups – 1 attempt without coming off bar- assisted negatives or rings.
B. Bulgarian split squat- 8 reps each- AHAP (as heavy as possible).
C. 50 goblet squats for time- heavier than 2 week ago.

A. Shoulder Press- build to 1 rm – 10 min
B. ME pull-ups w/o coming off bar. 1 attempt.
C. Bulgarian split squat- 8 reps each – AHAP. (Test- please record in journal)
D. 50 fs for time: (135#/95#) (test- please record in journal)