There’s nothing like a friendly competition and some cool prizes! Everyone is invited to grab a Bingo Card located on the front desk and start checking off boxes and getting as many Bingo’s as you can until November 30th! A coach MUST sign off on each Bingo square in order for it to count. The
Prep: 2 Sets: 10 Hollow Tucks 20 sec Goblet Squat Hold in Bottom 10 Goblet Good Mornings Fitness A. Every 60 sec x4 8 KB Deadlifts 8 Russian KBS Pick tough weights B. Every 90 sec x5 2 Hang Power Snatch + 1 OHS (pause in bottom) Start close to where you finished last week
Each year at the CrossFit Games, they honor someone with the Spirit of the Games award. This honor goes to the ‘athlete who embodies the spirit of the sport.’ Each week during Saturday Morning Showdown, No Excuses CrossFit will recognize a member it feels represented the Spirit of the Games. This week’s honor goes to
Prep: 3 Sets: 60 sec AB Easy 5/arm Slow Side Plank Rotations Fitness: A. 5 Sets: Seated Single Arm Arnold Press @ 21X1 – 4 reps rest 60 sec Cross Body KB Carry 50’/arm – tough weights rest 60 sec B. AMRAP + EMOM AMRAP8 5 CTB 5/arm SA DB Push Press 50/35 10 Sit
Prep: 3 Sets: 5/side Alt Box Step Ups 5/side SL Banded RDLs Fitness: A. Front Foot Elevated Goblet Split Squat 6/side @ 1010 every 75 sec x 4 sets (Tough sets across – aim for same weight across) Front foot on 45# plate for men and 95# for women B. Front Squat 12min Build to
Name: Jamie Pyle Age: 25 Occupation: Accountant Hometown: Winnipeg, Manitoba but raised in Lawrenceville Which class time do you usually attend? 5:00 PM Favorite WOD: GRACE Favorite CF Movement: cleans, cleans, and more cleans Least Favorite CF Movement: snatches 3RM Back Squat: 155 1RM Deadlift: 245 Favorite Food: Ravioli Favorite Movie: Wedding Crashers and yes, I have crashed a wedding.
Name: Ethan Darcy Age: 27 Occupation: Pharmacy Student Hometown: Suwanee Which class time do you usually attend? 7PM but earlier lately Favorite WOD: Anything with running, deadlifts, or box jumps. Favorite CF Movement: Ring Muscle Up Least Favorite CF Movement: Bar Muscle Up 3RM Back Squat: 315 1RM Deadlift: 465 Favorite Food: Filet Mignon Favorite Movie: Skyfall Favorite Athlete: Michael Phelps
Prep: Prep: Joint Mobility + 3 Sets: 100 ft Dual OH DB Carry 10 Goblet Good Mornings light 5 HR Push Ups A. 12min 3 Hang Power Clean + 3 Push Jerk Fitness: Build to a tough complex Essentials: Accumulate 6-8 sets of good reps and light loads. B. For Time: 30-20-10 KBS 53/35 Burpee
Prep: Complete 150 Single Unders in any number of sets/reps + Dynamic Warm Up Fitness + Essentials A, Bike/Row 45 sec AB 80-85% 45 sec rest 45 sec AB 80-85% 45 sec rest 45 sec Row 80-85% 45 sec rest 45 sec Row 80-85% 45 sec rest x3 sets Try to hold similar paces to
Each year at the CrossFit Games, they honor someone with the Spirit of the Games award. This honor goes to the ‘athlete who embodies the spirit of the sport.’ Each week during Saturday Morning Showdown, No Excuses CrossFit will recognize a member it feels represented the Spirit of the Games. This week’s honor goes to
Prep: 2 Sets: 10 V Ups 20 sec Goblet Squat Hold in Bottom 10 Russian KBS Fitness A. Every 75 x5 8 alt DB Power Snatch Tough weight 4 alt Jump Lunges B. Every 75 x6 1 Muscle Snatch + 2 Hang Power Snatch + 1 OHS Start light and build a little as you
Prep: 3 Sets: 60 sec AB Easy 15 sec Side Plank R 15 sec Forearm Plank 15 sec Side Plank R Fitness A. 5 Sets: Single Arm DB Press @ 21X1 – 4 reps 50 ft Single Arm OH Carry rest 60 sec Single Arm KB DL @ 20X1 – 4 reps 50 ft Single
Prep: 3 Sets: 10/leg Fire Hydrants 5/leg Single Leg Glute Bridges Fitness A. Front Foot Elevated Dumbbell Reverse Lunge 8 alternating reps every 75 sec x 4 sets (Tough sets across – aim for same weight across) B. Front Squat 3 reps @ 32X1 every 2min x5 sets Tough weight across with perfect tempo. Build a
Prep: 3 Sets: 5 Goblet Squats 20 sec Bottom of Squat Hold 50ft/arm Single Arm OH DB Carry A. EMOM12 1- 5 Front Squats from the floor 2- 20 sec Max No Push Up Burpees 3- 12/10 cal AB Starting light and building a little in weight as you go. B. For Time: 50 Air Squats
Prep: Complete 150 Single Unders in any number of sets/reps + Dynamic Warm Up A. Bike/Row 60 sec AB 80-85% 60 sec rest 60 sec Row 80-85% 60 sec rest x5 Try to hold similar paces to last week B. Skill Work Handstand Holds Handstand Walks or Mobility / Movement work from coach if you
