Saturday-150502

    Warmup: -3 Rounds: 10 Box Jump Step Downs, 10 KBS- Light, 10 Pushups -Then, 1 set of 10 90/90 stretch each side WL: 5 sets of 5 Deadlifts ascending to 5RM, rest 2 min Conditioning: 3 min running clock 10 Full Cleans (135/95) 10 Ring Dips Max Calorie…

Friday-150501

    Warmup: 500m row or 2 min Airbike, 10 each- 90/90 hip lift, ankle stretch, inner thigh WL: Front Squat/Back Squat- 4/8 @ 94% of Monday's weight x 3 sets, rest 2 min Conditioning: 5 Rounds for time -20 cal Assault Bike -10 Burpees Mobility: -2 min couch stretch…

Thursday-150430

Don't forget to sign up for the Crossfit Murfreesboro Regionals Fundraiser to help support their trip to regionals! More info on the fundraiser is on our "Athlete News" page.   Warmup: -3 rounds: 10 Pushups, 10 supine psoas march, 10 zombie walks -10 PVC passes WL: Bench Press- 5 sets…

Wednesday-150429

    Warmup: 20 step lateral walk, 40 jump rope, 20 Russian swings, 40 jump rope, 20 wallballs with 2 sec pause @ bottom (12/10), CJ warmup with Coach- empty barbell WL: Clean Pull + Clean: 60/3, 65/3, 70/2, 75/2, 80/2, 85/1, 88/1, 91/1, every 90 sec Conditioning: 3 x 800m…

Tuesday-150428

    Warmup: 500m row or 2 min Airbike, 10 each- ankle stretch, 90/90, inner thigh, PVC passes, scapula pushups, snatch warmup with Coach- pvc WL: Snatch Pull+Snatch+OHS- 60/2, 70/2, 75/2, 80/2, 83-85/2 x 3 sets, rest 60 sec Conditioning: For time 10-8-6-4-2 Alt DB Snatch (70/50) 2-4-6-8-10 Burpee Box…

Monday-150427

    Warmup: 20 step monster walk, 10 90/90 hip lift, 20 step lateral walk, 10 ankle stretch. 20 banded squats WL: FS/BS: 4/8 x 3 sets @ 80%; 4 FS followed immediately by 8 BS @ 80% of FS Conditioning: 3 Rounds -500m row -15 Push Press (135/95) -50 Double…

Saturday-150425

Today's schedule- 930am class, 1030-Noon Open Gym   Warmup: 20 step monster walk, 40 jump rope, 20 Russian swings, 40 jump rope, 20 wallballs with 2 sec pause @ bottom (12/10), CJ Warmup with Coach- Empty Barbell WL: Clean & Jerk every 90 sec- 60/3, 65/3, 70/3, 75/2, 80/2, 85/1,…