Friday 9.22.17

RP: Light Day Crossfit Team Series WOD 2 All information how the TEAM Series will run is HERE WOD 2 For Time: Double Unders x 120 reps (each) Chest to Bar Pull Up x 120 reps (Sets of 15) Hang Power Snatch x 120 reps (Sets of 15) Double Unders x 120 reps (each) *For all

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Wednesday 9.20.17

RP: Light Day Essentials: A. 7 Sets Fifteen Second Overhead Squat x 2 reps Tempo @ 5551 On the 2min Mark Or ADAPT B. 10min AMRAP 85% Row x 250 meters Burpee Over Rower x 8 reps Row x 250 meters Alternating Dumbbell Snatch x 8 reps Rest 6min 10min AMRAP 85% Run x 100

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Tuesday 9.19.17

RP: Light Training Day The warm-up for class will be the Advance Rehab warm-up. To find out what group your in, what the exercises are and demo videos, check out this link. Essentials: A. 4 Sets Ring Pulls x 10 reps + Chest to Ring Hold x 20 sec Rest 45 sec Rower Plank Slides

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Monday 9.18.17

Essentials: A. 5 Sets 3 Front Squat + 1 Split Jerk Front Squat Tempo 33×1 Starting Set @ 50% of 1rm Front Squat On the 2:30min B. 18-14-10-6 Goblet Squat Ring Pull Fitness: A. 5 Sets 3 Front Squat + 1 Split Jerk Front Squat Tempo 33×1 Starting Set @ 50% of 1rm Front Squat

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Saturday 9.16.17

Essentials: A. 5 Sets Kettlebell Push Press x 7 reps per Arm Tempo @ 31×1 Single Arm Ring Pull x 7 per side On the 2:30min B. For Time: Slam Ball Over Shoulder x 30 reps Box Facing Jump Over x 30 reps Fitness: A. 5 Sets Kettlebell Push Press x 7 reps per Arm

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Friday 9.15.17

RP: Light Training Day Essentials: A. 5 Sets Deadlift Cluster x 1.1.1.1.1 77-80% Rest 5 sec between Reps On the 2:30min B. 3 Sets Run x 200 meters Box Dip x 10 reps Rest 90sec Run x 200 meters Incline Push Up x 10 reps Rest 90sec Fitness: A. 5 Sets Deadlift Cluster x 1.1.1.1.1

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Thursday 9.14.17

RP: Non Training Day The warm-up for class will be the Advance Rehab warm-up. To find out what group your in, what the exercises are and demo videos, check out this link. Essentials: A. 9min EMOM Box Jump Over x 6 reps Kettlebell Swing x 6 reps 7min EMOM Burpee x 5 reps Wall Ball

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Wednesday 9.13.17

RP: Light Training Day Essentials: A. 5 Sets Back Squat x 5 reps Start first set @ 50% and build Tempo 33×1 On the 2:30min Or ADAPT B. 5 Rounds For Time: Air Squat x 12 reps Goblet Squat x 9 reps Overhead Squat x 6 reps Fitness: A. 5 Sets Back Squat x 5

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Tuesday 9.12.17

The warm-up for class will be the Advance Rehab warm-up. To find out what group your in, what the exercises are and demo videos, check out this link. RP: Light Training Day Essentials: A. 12min Every 40 sec 1. 4 Dumbbell Snatch Right Arm + 50ft Dumbbell Overhead Walk 2. 4 Dumbbell Snatch Left Arm

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Monday 9.11.17

We plan on having classes on Monday. Please use caution when traveling to and from the gym. RP: Light Training Day Essentials: A. 7 Sets 3 Hang Squat Clean + 3 Front Squat Empty barbell On the 2min Marks or ADAPT B. Yearly Benchmark “Assessment WOD” 8min AMRAP Row x 500 meters -Then- As Many

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Advance Rehab warm-up

No Excuses CrossFit is excited to begin the Advance Rehab warm-up in class on Tuesday, Sept. 12. These exercises will help us increase mobility, improve our performance in the gym and decrease a risk of injury. It should take about 10-15 minutes to complete all of the exercises in your group. Please take a look

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