Wednesday, April 23, 2014

Thursday April 24,2014

Wod 1:Strength
Box Squat with heavy bands
10x2 @ 60% of 1 rm
10 min EMOM

Wod 2: Strength
Deficit deads @ 3 inches off the ground
1 RM
10 minute cap

Wod 3: Met-Con
EMOM for 10 min
3 deads @ 65% of 1 rm c&j
3 hang cleans
30 double unders

Auxilliary:
3 rds. of 10 reps each:
GHD Back Ext. + Snatch grip dead

Strict toes 2 bar with ankle weights

Reminder: Toni and Curt Schmidts baby shower will be held this Saturday at the gym 3:00.
Come help us celebrate with two cool ass people. See ya there

Tuesday, April 22, 2014

Wednesday April 23,2014

WOD#1  10 min of Goat Work (something you suck at)

WOD#2  "Helen Remix"
                  400 m run
                  12 kb swings @ 53/35
                   21 sumo deadliest high pulls @ 75/55
                   3 rds

WOD#3 Strength
               2 RM Rack Jerks
                12 min cap

Monday, April 21, 2014

Tuesday April 22, 2014

Wod 1:Strength
Floor Press 9x3 @ 75% of 1 rm Bench Press

Wod 2:Metcon
10 Power Cleans @ 135/95
20 HSPU
30 K2E
40 Wallballs @ 20/14
50 Pullups
60 Shoulder 2 OH @ 45/35
10 muscle ups

Auxilliary:
Dumbell Press 3x8

Strict Pull ups (max band from bottom of rig around neck) 3x8

NO MERCY MAFIA RIDING AGAIN 

Sunday, April 20, 2014

April 21,2014

Wod 1:STRENGTH
1 RM FRONT SQUAT

WOD 2:METCON: I WILL CALL THIS THE "VANESSA"
10 WALL BALLS 2 20/14
10 TOES 2 BAR
20 WALL BALLS
10 TOES 2 BAR
30 WALL BALLS
10 TOES 2 BAR
40 WALLBALLS
10 TOES 2 BAR
50 WALLBALLS
10 TOES 2 BAR

AUXILIARY:
SUMO STIFF LEG DEADS WITH DOUBLED ORAGNGE BANDS PULLING FROM FRONT 3X8

ALTERNATING STRAIGHT BAR LUNGES 3X20

CORE: PLANKS MAX WEIGHT 3X1 MINUTE

Friday, April 18, 2014

Saturday April 19, 2014

No Mercy/ Vigor Training
Random Draw Challenge
April 19, 2014
Teams of 4 (2 men/2 women)
Doors open at 8 am
Standards at 8:30-8:45
Wod 1 kicks off at 9 am

In an effort to strengthen the local Crossfit community No Mercy will host the first random draw challenge powered by No Mercy and Vigor. We will provide three woods that any athlete can do regardless of skill level at this point. Cash prizes will be awarded , and we will have a cookout afterwards. Come prepared to have some fun and get in a great wod. If you are so inclined bring a dish to share with your friends

No Mercy will not be having any regular scheduled classes.


     With all the bad one thing remains constant in my life. Loyalty. Perhaps the most meaningful attribute that one can possess. I am loyal to a fault, and it seems to always bite me in the ass. My father use to remind me to keep your friends close and your enemies closer. Sometimes I have trouble distinguishing between the two. In the years that I have been in business this very philosophy has come full circle. Especially in the CrossFit business, or any business you have for that matter that involves the human element of friendship. People are fickle and friends become meer acquaintances at best. It should be second nature to put friendship first and remember loyalty. You genuinely care for those that become like family and are hurt when you become only a second thought. You better have thick skin to be in this business. I have been extremely lucky to have been mentored by some of the most genuine people in the crossfit world along with my father who instilled in me from a early age that money is not important it is the friendships and relationships that you build along the way that shape our lives and make us the people that we are. I am proud of what we have built at NMCF, and grateful for each of our members and our amazing staff that has stuck by us from the rip.

Thursday, April 17, 2014

Friday April 18, 2014


Wod 1: Strength
Reverse Band (from top of rig)
Bench Press 1 RM

Wod 2:Met-Con
"G.I JANE"
100 Burpee Pullups

Auxilliary:
3x Max rep ring dips with vest

Close grip bench with hanging KB's 3x10 A.H.A.P

****Reminder**** Only classes offered tomorrow will be at 9 am and 4:30! Happy Holidays

Wednesday, April 16, 2014

Thurs. April 17,2014

Wod 1: Strength 
Box Squat 10x2 @ 80% of 1 rm EMOM

Wod 2: Strength
1 rm deadlift
from 2' off ground
12 min cap.

Wod 3: 12 minutes EMOM
3 power cleans @ 135/95
3 push presses
3 front squat

Auxilliary:
Snatch Grip deads 3x8
Banded Russian KB Swings 3x20

*****Random Draw Challenge this Saturday hosted by No Mercy/Vigor Training in an effort to strengthen the Crossfit Community. Doors will be open by 8am, and first wod will kick off at 9am. $15.00 entry fee. Cash prizes, food, drinks, community and fun.

*****The only classes scheduled this Friday will be 9am and 4:30. The 9 am will be a dual class you can either do regular programming or you can do a special wod with kids and adults. It's Good Friday lets have some fun. 

******The No Mercy Staff would like to wish each of your families a blessed Easter holiday.

******A few No Mercy athletes: Dave, Julie, Tara, Alina will be traveling this Saturday to Belefontaine to compete at the Festivus Games. Best of luck!