Workout of the Day (WOD)

Friday 1.4.19

Essentials: A. 4 Sets Deadlift x 5 reps @Tempo 2020*50% of Deadlift* Rest 20 sec Romanian Deadlift x 3 reps*50% of Deadlift* Rest 20 sec Hang Squat Clean x 3 reps *Empty Barbell* On the 4min Marks B. For Time: Jumping Pull Up x 15 reps Inch Worm x 10 reps Incline Push Up x

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Thursday 1.3.19

Essentials/Fitness/Performance: Granite Games Throwdown WOD 3 and 4 WOD 3 (Scaled) 10min AMRAP Partner Deadlift x 12 reps 315/205 Dumbbell Farmers Carry Box Step Overs x 8 reps (35lbs/24”)(20lbs/20”) *Partner 3 Hangs from bar during deadlift* (Intermediate) 10min AMRAP Partner Deadlift x 12 reps 405/265 Dumbbell Front Rack Box Step Overs x 12 reps (35lbs/24”)(20lbs/20”)

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Wednesday 1.2.19

Essentials: A. 8 Sets Pausing power Snatch (1 rep below the knee + 1 rep above the knee) + 2 Overhead Squats Empty barbell On the 90 sec Marks B. 3 Rounds For Time: Row x 24/17 cal Wall Ball x 21 reps 20/14 Alternating Dumbbell Snatch x 18 reps 50/14 Lateral Burpees Over Rower

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Athlete Spotlight: Samantha Spell

  Name:Samantha Spell-Goade Age:52 Occupation:Nurse Practitioner Hometown:Atlanta, GA Which class time do you usually attend?Anyone I can get to! Favorite WOD:Anything with gymnastics Favorite CF Movement: Handstands and dumbbell snatches Least Favorite CF Movement: Overhead squat 3RM Back Squat:95# 1RM Deadlift:145# Favorite Food: Lately Poke’ Favorite Movie: Bull Durham Favorite Athlete:My daughters! Dream Job:Yoga instructor Dream Vacation Destination:Costa Rica

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Athlete Spotlight: Erick Fuentes Lopez

  Name:Erick Fuentes Lopez Age:22 Occupation: Student Hometown:Suwanee, Ga Which class time do you usually attend?9:30 Favorite WOD: Thursday’s mobility session. Just kidding, I really liked Murph when I did it. Favorite CF Movement: HSPU or hand stand walks Least Favorite CF Movement: Running 3RM Back Squat:405 I think 1RM Deadlift:410 Favorite Food:Wings Favorite Movie: The Waterboy Favorite Athlete:Kylian

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Tuesday 1.1.19

Essentials: A. 15 min EMOM Min 1-5 – 3 Sumo Deadlift High Pull Min 6-10 – 5 Touch and Go Deadlifts Min 11-15 – 7 Touch and Go Dual Dumbbell Push Press *Each set add weight* B. For Time: 21-15-19 Floor Press Per Arm Box Step Over 24/20 Hanging Knee Raises Fitness: A. 15 min

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No Excuses CrossFit 2018 Year In Review

2018 was a great year for No Excuses CrossFit. Check out all we accomplished this year. January: We kicked off the new year with some new jump ropes from Mute Sports Equipment for our members. February: We held our first competition of the year for Granite Games Throwdown, which allowed people to pick their best lifting

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Monday 12.31.18

Essentials: A. 5 Sets Speed Front Squat x 4 reps 55% + Kettlebell Front Rack Bottom of Squat Hold x 30 sec On the 2 min Marks B. 7 Sets, Each set as fast as possible: Double Kettlebell Power Clean x 6 reps Double Kettlebell Front Rack Step back Lunge x 6 reps No Push

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Saturday 12.29.18

Essentials: A. 12 min EMOM 1. Pike or Handstand Hold x 30 sec 2. Front Leaning Raise x 20 sec B. For Time: Kettlebell Swing x 40 reps Push Press x 40 reps Kettlebell Swing x 40 reps Fitness: A. 12 min EMOM 1. Handstand Hold x 30 sec 2. Front Leaning Raise x 20

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Friday 12.28.18

Essentials: A. Compare to 5.16.18 Yearly Benchmark Lactic Boogie (Scaled) 3 Rounds For Time: Box Step Ups x 20 reps 24/20 Alt Dumbbell Snatch x 10 reps 35/20 No Push Up Burpee x 10 reps Alt Dumbbell Snatch x 10 reps 35/20 No Push Up Burpee x 10 reps Alt Dumbbell Snatch x 10 reps

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Journey Into Nutrition By Karen Smith

My Journey Into Nutrition I always knew being in healthcare was what I wanted to do for a career. Upon entering college, I ‘stumbled’ upon a basic nutrition course during my first semester of freshman year. I became quickly fascinated learning about the role nutrition plays in our lifecycle and was hooked on the science

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Thursday 12.27.18

Essentials: A. 20min AMRAP Single Arm Kettlebell Deadlift Right x 10 reps Plank on Elbows x 1 min Single Arm Kettlebell Deadlift Left x 10 reps Side Plank x 30 sec per side Walking Lunges x 20 steps B. Mobility Foam Rolling Glute x 2 min Per side Hamstring x 2 min Per side Calf

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Wednesday 12.26.18

Essentials: A. 10 min EMOM Snatch Deadlift x 3 Hang Power Snatch x 3 reps Overhead Squat x 3 reps B. 5 Sets Goblet Squat x 15 reps Ring Pull x 10 reps Run x 200 meters Ring Pull x 10 reps Goblet Squat x 15 reps Rest 2min Fitness: A. 10 min EMOM Power

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Monday 12.24.18

Essentials ‘Scrooged’ 5 rounds for time: Man makers x 5 reps Single unders x 50 reps -Rest 5 min- 5 Rounds For Time: Man makers x 5 reps Burpee x 15 reps Fitness ‘Scrooged’ 5 rounds for time: Man makers x 5 reps 50/35 Double unders x 50 reps -Rest 5 min- 5 Rounds For

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