Workout of the Day (WOD)

Sunday, April 8, 2012.

REST Check out CrossFit Central as they hit a WOD named the Jesus WOD.     Spend time working on your sore muscle tissues with a lacrosse ball. Coach Ben’s Recommended Reading List What are some reads that you all like?  Post to comments!

Wednesday, April 4, 2012.

15 minutes Snatch technique work from the hang. Some good technique videos: Burgener Teaching Pat Barber how to snatch 10 minute AMRAP of: 15 Over-the-Platform Burpees (use PVC pipes if we run out of board space) 20 KB Push Press 24/16kg (10L/10R) Meet Jeff Malmquist! This was a picture of his first day a No Excuses

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Tuesday, March 27, 2012.

4 Rounds for Time: 200m Pinch Grip Plate Carry 25# (each hand) 15 Pullups 20 Pushups (hand release) 30 AbMat Situps The Berkhans! The newest family at No Excuses Crossfit.  We are so happy to have you guys!  From left to right: Bella (daughter), Eden (daughter), Felina (momma), Roman (son). 

Sunday, March 25, 2012.

REST DAY. We will no longer be having Sunday Fit Play.  This will be a day for the entire gym to take a rest day, get out in the community to the parks and ride bikes, play games, hike up mountains, etc.  Go have FUN with the family and friends or just lay around the

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