Thursday 7.27.17

Essentials: A. Deadlift x 5 reps @Tempo 4040 Build in weight each set Or ADAPT B. 12min EMOM Hang Dumbbell Power Clean x 6 reps Burpee x 3 Fitness/Performance: A. 5 Sets Staggered Stance Deadlift x 3 reps per leg Build in weight each Set Or ADAPT B. 12min EMOM Hang Dumbbell Power clean x

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Wednesday 7.26.17

Advance Rehab will be at the gym next week for a free FMS screening that will take place on Monday, July 24 from 5:30-6:30 pm and Wednesday, July 26 from 6:30-8:30 am. Essentials: A. 3 Sets Front Squat x 3 reps @Tempo 4040 Build in weight on each set 3 Sets Goblet Bulgarian Split Squat

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CrossFit Kids Program Expansion

      Over recent years we have experienced steady growth of our Kids and Teens program at No Excuses CrossFit. We have taught countless kids and teens how to move well and watched with amazement as they learned new skills, played games, competed, and explored their abilities as movers and athletes. The growth of

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Tuesday 7.25.17

Essentials: A. 12min Every 30 sec Weighted Vertical Jump x 4 rep 5-15lbs B. 2 Rounds For Time: Row x 500 meters Single Unders x 100 reps Plate overhead walking Lunge x 50 reps Incline Push Up x 25 reps Burpees x 12 reps Fitness: A.12min Every 20 sec Power Snatch x 1 rep Min

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Hugo Open WODs

Below are the three WODs for the Hugo Open on Saturday, Aug. 26. If you have any questions, concerns or need clarification on a WOD or movement, please contact Coach Brandon. If you have your team or need help finding teammates, contact Coach Brandon. More info about the Hugo Open is available here. WOD 1:

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Monday 7.24.17

Advance Rehab will be at the gym next week for a free FMS screening that will take place on Monday, July 24 from 5:30-6:30 pm and Wednesday, July 26 from 6:30-8:30 am. For more info, click here. Essentials: A. Mobility Foam Roller -Glute Right x 1min -Glute Left x 1min -Calf Right x 1min -Calf

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Saturday 7.22.17

Advance Rehab will be at the gym next week for a free FMS screening that will take place on Monday, July 24 from 5:30-6:30 pm and Wednesday, July 26 from 6:30-8:30 am. Essentials: A. 12min Every 30sec Vertical Med Ball Throw x 3 reps B. For Time: 21-15-9 Shoulder to Overhead Jumping Pull Ups Fitness:

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Friday 7.21.17

Advance Rehab will be at the gym next week for a free FMS screening that will take place on Monday, July 24 from 5:30-6:30 pm and Wednesday, July 26 from 6:30-8:30 am. Essentials: A. 3 Sets Back Squat x 5 reps build in weight each set Tempo 4040 3 Sets Back Rack Deficit Step Back

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Thursday 7.20.17

Essentials: A. 21min EMOM 1. Farmers Carry x 25 meters 2. Stone to Shoulder x 5 reps 3. Sled Push x 25 meters B. Mobility Foam Roller -Hamstring R x 1min -Hamstring L x 1min -Quad R x 1min -Quad L x 1min Seated Straddle x 2min Saddle x 2min Fitness/Performance: A. 21min EMOM 1.

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Advance Rehab FMS test

No Excuses CrossFit is excited to announce its partnership with Advance Rehab. One of the first initiatives of the relationship is to have every member from No Excuses CrossFit get a Functional Movement Screening (FMS). The FMS screening will take place on Monday, July 24 from 5:30-6:30 pm and Wednesday, July 26 from 6:30-8:30 am.

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Wednesday 7.19.17

Essentials: A. 8 Sets Support Hold x 15sec Dip Negatives x 3 reps Rest 15 sec Hollow Hold x 15 sec Tuck Up x 6 reps On the 2min B. For Time: Front Squat x 30 reps 70% *From Rack* Fitness: A. 8 Sets Support Hold x 15 sec Ring Dip x 3 reps Rest

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Tuesday 7.18.17

Essentials: A. 7 Sets 3 Behind the Neck Push Press + 3 Behind the Neck Push Jerk + 3 Snatch Balance PVC, Training Bar, Empty Barbell On the 2min Mark B. 5 Sets Plate Overhead Squat x 7 reps Build in weight On the 2min C. 3 Sets Single Arm Dumbbell walking Lunges x 5

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Monday 7.17.17

Essentials: A. 5 Sets Plank Complex 2.0 (4 Opposite Arm Opposite Leg Lifts + 10 sec Plank Hold) x 4 Complexes Rest 30 sec Pike Push Up x 5 reps On the 3min Marks Or ADAPT B. For Time: Deadlift x 30 reps 60% Lying Leg Lifts x 25 reps Single Unders x 200 reps

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Saturday 7.15.17

Essentials: A. 15min EMOM 1. Kettlebell Windmill Right x 7 reps 2. Kettlebell Windmill Left x 7 reps 3. Lunge Jumps x 7 reps per leg B. For Time: 30-20-10 Kettlebell Swing Jumping Pull Up Incline Push Up Fitness: A. 15min EMOM 1. Kettlebell Windmill Right x 7 reps 2. Kettlebell Windmill Left x 7

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