In observance of Christmas, 4:30, 5:30 and 6:30 classes are cancelled today, December 24, and all day tomorrow, December 25. We resume our regular schedule on Thursday at 4:30 PM. Email me if you have any questions.
50 Box Jumps (24/20) 50 Jumping Pull-ups 50 Kettlebell Swings (35/26) 50 Walking Lunge Steps (25 each leg) 50 Knees to elbows 50 Push presses (45 lbs) 50 Back extensions (sub good mornings with 45 lb bar) 50 Wall-balls (20/14) 50 Burpees 50 Double-unders
Blood, Sweat and Tears!
Middle Tennessee CrossFit boxes and The American Red Cross Tennessee Valley Blood Services Region are joining forces for a competition to help save lives and see which CrossFit gym is the fittest!
All CrossFit Members at participating gyms are challenged to donate blood December 20th – January 5th. If you are unable to donate blood, you are welcome to recruit someone to donate in your honor. Your donation will serve as your entry fee to join a region-wide competition on January 11, 2014.*
Mark you calendar! Our gym will be doing the workout on January 11th! But more importantly, sign up and donate some much needed blood!
Middle Tennessee CrossFit boxes and The American Red Cross Tennessee Valley Blood Services Region are joining forces for a competition to help save lives and see which CrossFit gym is the fittest!
All CrossFit Members at participating gyms are challenged to donate blood December 20th – January 5th. If you are unable to donate blood, you are welcome to recruit someone to donate in your honor. Your donation will serve as your entry fee to join a region-wide competition on January 11, 2014.*
Mark you calendar! Our gym will be doing the workout on January 11th! But more importantly, sign up and donate some much needed blood!
This bar was left on a rack in the back of the gym last Friday just like this. This is not only gross and extremely unsanitary, but it is incredibly disrespectful to me and to the members of this gym who actually clean up after themselves. All I will say is don’t let me catch you doing something like this. You should be doing this already, but now it is absolutely mandatory: wipe down ALL of your equipment with a Lysol wipe! Barbells, pull-up bars, med balls, kettlebells, rings, jump ropes, the floor, etc. Help keep our gym clean and let me know if you see someone leaving their disgusting DNA over the equipment we all use. Thanks.
Workout of the Day
Gymnastics Take 10-15 minutes to practice three gymnastics skills of your choice. Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…
Conditioning “The Chief” Against a three-minute running clock, complete as many rounds and reps as possible of: 3 Power Cleans (135/95) 6 Push-Ups 9 Air Squats Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended. For example, say in the first round you complete 3 rounds + 3 cleans and 4 push-ups, in the second round you start by finishing your push-ups and squats before doing cleans.
Mobility of the Day – Proper Sleeping Positions + the Brown Eye Stretch
Middle Tennessee CrossFit boxes and The American Red Cross Tennessee Valley Blood Services Region are joining forces for a competition to help save lives and see which CrossFit gym is the fittest!
All CrossFit Members at participating gyms are challenged to donate blood December 20th – January 5th. If you are unable to donate blood, you are welcome to recruit someone to donate in your honor. Your donation will serve as your entry fee to join a region-wide competition on January 11, 2014.*
Mark you calendar! Our gym will be doing the workout on January 11th! But more importantly, sign up and donate some much needed blood!
Be sure to say goodbye to Coach Bob as he is heading back to Afghanistan for the next few weeks. Stay safe, Bob. See you in 30 days.
Workout of the Day
Strength Back Squat 5 x 60%, 3 x 70%, 2 x 80%, 2 x 90%, 1 x 95%, 1 x 100%, 1 x 103-105% We have come to the end of our squat cycle once again. Time to hit some PRs!
Conditioning 4 Rounds for time of: 10/8 Strict Pull-ups 15 Bar Over Burpees 20 Front Rack Lunges (95/65)
Middle Tennessee CrossFit boxes and The American Red Cross Tennessee Valley Blood Services Region are joining forces for a competition to help save lives and see which CrossFit gym is the fittest!
All CrossFit Members at participating gyms are challenged to donate blood December 20th – January 5th. If you are unable to donate blood, you are welcome to recruit someone to donate in your honor. Your donation will serve as your entry fee to join a region-wide competition on January 11, 2014.*
Mark you calendar! Our gym will be doing the workout on January 11th! But more importantly, sign up and donate some much needed blood!