The 2016 Open is HERE! Register for Team CrossFit Murfreesboro!

AND!  We are bringing back Friday Night Lights!  This is your chance to write a WOD and watch the team do the work for a change!  Each Friday Night at 6:00 P.M. we will draw from the hat a WOD submitted by the community and watch Team CFM give it a go!   21,15 9…chippers…AMRAPS…1 RM!  use your imagination and don’t go too easy on them!  P.S.  we do sort of need them to be safe and un harmed…….

Friday:
Strength:
Deadlift:
*use 90% of your 1RM to determine working set loads
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%
*Make certain to record your loads and reps for each set.
* Accessory Work: 3×10 Good Mornings
WOD:
Level 3 Advanced:
“GI Jane”
100 Burpee Pull Ups for Time!

*Scale with Jumping Pull Ups