Workout of the Day (WOD)

Monday 9.10.18

BENCHMARK WEEK • Please try to attend all four Benchmark days on Monday, Tuesday, Wednesday and Friday. If you miss a day, you can make it up on Thursday or Saturday. But please let the coach know before class. • We want to celebrate your accomplishments in class! If you hit a personal record, ring

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Saturday 9.8.18

REMINDER: • Please try to attend all four Benchmark days on Monday, Tuesday, Wednesday and Friday. If you miss a day, you can make it up on Thursday or Saturday. But please let the coach know before class. • We want to celebrate your accomplishments in class! If you hit a personal record, ring the

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Friday 9.7.18

Essentials: A. 4 Sets Barbell Hip Thrust x 10 reps On the 2:30 min Mark Build to a Heavy final set B. 4 Rounds Dumbbell Hang Squat Clean x 7 reps Single Unders x 50 reps Fitness: A. 4 Sets Barbell Hip Thrust x 10 reps On the 2:30 min Mark Build to a Heavy

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Thursday 9.6.18

Essentials: A. 12min Shoulder Rotation drills x 10 per side per drill Pallof Press x 15 per side B. 20min EMOM 1. Sled Drag x 50ft 2. Bike x 30 sec @65/55 rpm 3. Farmers Carry x 100ft 4. Battle Rope x 75 reps Fitness/Performance: A. 12min Shoulder Rotation drills x 10 per side per

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Wednesday 9.5.18

Essentials: A. 15 min EMOM 1. Double Dumbbell Front squat x 8 reps Build in weight 2. Wall Walk Attempts x 2-3 reps 3. Active recovery x 1min (Bike /ski / row/ run @low effort) B. 5 Sets 60 sec AMRAP Rope Sit to Stand x 6 reps Wall Ball x Max Rep Remaining Time

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Tuesday 9.4.18

Essentials: A. 15 min EMOM 1. Turkish Get Up x 1 rep per Arm with DB 2. Dumbbell Power Snatch x 5 reps Per Arm 3. Dumbbell Overhead Step Back Lunge x 5 reps per Arm B. For Time: Barbell Overhead Step Back Lunge x 10 reps Bar Facing Burpee x 20 reps V-Ups x

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Monday 9.3.18

Murph Who is Murph? In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American

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Saturday 9.1.18

Essentials: A. 6 Sets Shoulder Press x 2 reps 85% On the 2:30 min Marks B. 10-9-8-7-6-5-4-3-2-1 For Time: Box Jumps Box Dip Kettlebell Swing Fitness: A. 6 Sets Shoulder Press x 2 reps 85% On the 2:30 min Marks B. 10-9-8-7-6-5-4-3-2-1 For Time: Box Jumps 24/20 Handstand Push Up Power Snatch 95/65 Performance: A.

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Athlete Spotlight: Tina McAlpin

Name: Tina McAlpin Age: 49 Occupation: Buyers Agent for Mark Spain Real Estate Hometown: Williamsburg, Virginia Which class time do you usually attend?: 6:00 am Favorite WOD: Any Partner WOD. (So fun!) Favorite CF Movement: Overhead Shoulder Press Least Favorite CF Movement: BOX JUMPS!!!!!! 3RM Back Squat: 85lbs 1RM Deadlift: 165lbs Favorite Food: Seafood and Fish Favorite Movie: The Pursuit of Happiness Favorite Athlete: Jackie Robinson. I

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Athlete Spotlight- Addison Williams

Name:Addison Williams Age:32 Occupation:Marketing Strategist Hometown:Wyandotte, MI Which class time do you usually attend?:Everything after 9:30 AM Favorite WOD: Cindy, because there’s no weights, rowing, or assault bike. Favorite CF Movement: Push-ups, because I’m good at them. Least Favorite CF Movement: Overhead squats 🙁 3RM Back Squat:245. Not great. 1RM Deadlift:335. Also not flattering, thanks for asking. Favorite

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Friday 8.31.18

Essentials: A. 5 Sets Med Ball Hang Clean x 10 reps On the 2:30min B. 3 Sets Duel Kettlebell Sumo Deadlift x 10 reps Duel Kettlebell Power Clean x 10 reps Duel Kettlebell Shoulder to Overhead x 10 reps On the 3min Marks C. 3 Sets Sled Pull x 50 meters Heavy but steady walking

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Thursday 8.30.18

Essentials: A. 12min Shoulder Rotation drills x 10 per side per drill Pallof Press x 15 per side B. 14 min AMRAP Partner WOD Bike x 10/7 cal Box Jump Over x 10 reps *One person must do a whole round before switching* Fitness/Performance: A. 12min Shoulder Rotation drills x 10 per side per drill

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Wednesday 8.29.18

Essentials: A. 7 Sets Front Squat x 1 rep 90% Tempo 30×1 On the 2min B. Yearly Benchmark 10 min Max Cal Assault Bike Fitness: A. 7 Sets Front Squat x 1 rep 90% Tempo 30×1 On the 2min B. Yearly Benchmark 10 min Max Cal Assault Bike Performance: A. 7 Sets Front Squat x

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Hugo Open draws largest crowd ever

  The No Excuses CrossFit community came together on Saturday, Aug. 25 for its annual in-house competition — the Hugo Open, now in its fifth year. The event drew 70 athletes, the largest ever, on 14 teams in one division. Each team featured advanced, intermediate, and beginner athletes. Head Busters won the competition and featured

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Tuesday 8.28.18

Essentials: A. 10 Sets Ring Pull x 6 Ring Face Pull x 6 Archer ring pull x3 per side On the 75 sec Marks B. 5 min AMRAP Alternating DB Power Snatch x 6 reps light Burpee x 7 reps -Rest 2min- 5 min AMRAP Alternating DB Power Snatch x 4 reps Moderate Burpee Over

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