Thanks to everyone who attended the Town Hall Meeting! We are looking forward to this new evolution of our CrossFit gym and community here at No Excuses.
Assessment Week and our new programming focus is centered around themes and energy systems (how your body creates energy during different lengths and intensities of workouts). We will be testing your competency and capacity across six themes and different energy systems throughout the week. After the data is collected, we will have a big picture of where the gym is collectively, and also where you are as an individual. This will allow our programming to better meet your needs, challenge you and in turn, make you better.
Theme 1 – Upper Body Push
Establish a 1RM Close Grip Bench Press
Rest 2 Minutes
Max Reps @ 85% of the 1RM
Theme 2 – Double Leg
Establish a 1RM Back Squat
Rest 2 Minutes
Max Reps @ 85% of the 1RM
Energy System Training
5 minutes OTM
100 m Dash
Record all five times.
That was painful. Have fun doing this one.
1.
Squat 335
85%=10reps
Close Bench 245
85%=7reps
2.
14/15/15/16sec