Tuesday- 150512

    Warmup: 500m row or 2 min Airbike, 10 each- ankle stretch, 90/90, inner thigh, PVC passes, Snatch warmup with Coach- PVV WL: Snatch Pull+ Snatch every 2 min- 65/3, 70/2, 75/2, 80/2, 85/2, 88/1, 92/1 Conditioning: 15 min amrap -35 Double Unders -12 Pullups -6 Ring Dips Mobility:…

Monday-150511

    Warmup: 20 step lateral walk, 10 90/90 hip lift, 20 back extensions, 10 ankle stretch, 20 banded squats WL: Front Squat/Back Squat- 3/6 x 3 sets @ 90% of 1RM Front Squat, rest 2 min Conditioning: For Time: Heavy "AirForce WOD" (kinda) 20 Thrusters 20 Hang Power Cleans…

Saturday-150509

Todays schedule- FREE class at 830am, Members class at 930am, No open gym from 1030-Noon, pickup basketball at David Youree Elementary School from 11am-1pm Warmup: 20 step lateral walk, 40 jump rope, 20 Russian swings- light, 40 jump rope, 20 banded squats WL: Front Squat/Back Squat- 3/6 x 3 sets…

Friday-150508

Reminder- there will be NO Open Gym from 9-11am today and NO 5 or 6 PM classes tonight.   Warmup: 500m row or 2 min Airbike, 10 each- ankle stretch, 90/90 hip lift, inner thigh, PVC passes, wallballs with 2 sec pause @ bottom (12/10), WOD strategy with Coach CFM…

Thursday-150507

        Warmup- 3 sets: 10 scapula push-ups, 10 supine psoas march, 10 Zombie Walks WL: Bench Press- 5 sets of 3 ascending to 3RM, rest 2 min Conditioning: 3 Rounds for time -400m run -21 KBS (53/35) -12 HSPU Mobility: -2 min banded shoulder stretch each side…

Wednesday-150506

    Warmup: 20 step lateral walk, 20 box jump step downs, 20 Russian swings, 20 wallballs with 2 sec pause @ bottom (12/10), CJ warmup with Coach- Empty Barbell WL: Clean + FS every 2 min- 60/2+3, 70/2+3, 75/2+3, 80/2+2, 85/1+2, 88/1+2, 90/1+2 Conditioning: 10 min assault Airbike for max…

Tuesday- 150505

    Warmup: 500m row or 2 min Airbike, 10 each- ankle stretch, inner thigh, 90/90, PVC passes WL: Snatch Every 90 sec- 60/3, 70/2, 75/2, 80/2, 85/1, 90/1 x 3 sets Conditioning: 4 Rounds -Max Reps Front Rack Lunge in 60 sec (135/95) -Max Burpee Over Bar in 30 sec…

May Special Announcements!

-On Friday May 8 starting at 530pm at Crossfit Murfreesboro there will be a Fundraiser workout to support their Regional Team as they travel to Minneapolis in June. We will have the normal 4pm class at the gym but there will be NO 5 or 6pm classes. Instead we urge…

Monday-150504

    Warmup: 20 step monster walk, 10 90/90 hip lift, 20 step lateral walk, 10 ankle stretch, 20 banded squats WL- FS/BS: 3/6 x 3 sets @ 85%; 3 FS followed immediately by 6 BS @ 85% of FS, rest 2 min Conditioning: For time 1k row 30 Push Press…