Friday 8.16.13

A1. Wtd Pull up – 3,2,1,3,2,1 @2010; rest 1min (ME)
A2. Shoulder Press- 3,2,1,3,2,1@ 2010; rest 1 min (ME)
B. One arm DB row – 8-10 @ 3010 x 4; rest 20 sec b/t arms, rest 1 min b/t sets

15 CTB Pull ups/Ring Pulls feet elevated *make them hard
15 Ring Dips/Bar Dips
100m Run
rest 2min


Be sure to vote No Excuses CrossFit as the “Best Place to Workout” in the Best of Gwinnett 2013

Check out the chalkboard for all things No Excuses!  Sign up for the Double Under Seminar here!  Cost is $40 if you use the code NoExcuses.  Get after it y’all and let’s get those doubles!!

Deadlift for Dollars is coming up.  We are raising money for Paint Georgia Pink, a non-profit that benefits families and women that are undergoing treatment for breast cancer. Go for your max deadlift on 9/21 and get donations for your poundage!! Sign up now and get your pledge sheet!