Win your own bar or a Hylete backpack!
12 PRs of Christmas running Monday- Thursday for 3 weeks in December! Watch our FB group for daily challenges released at 8PM. You then have until 8pm the following day to add your video to your own FB or IG with #CFMNewYearsDeal19 @crossfitmurfreesboro
CFM Christmas Party Friday December 21 6pm @ the Retzlaff’s
CF Kids coming back in January!!!! Stay tuned for days and times! See the #CFMNewYearsDeal19 for an extra deal for all our kiddos!
A. Mobility @0 min
Traps (barbell rollout)
B. Track drills
C. Barbell warmup
*tempo pause dip drive
3 second decline into dip, 2 second pause in dip, then drive
(2) shrugs + (2) pulls + (2) muscle cleans + (2) power cleans
3 position clean + split jerk
*focus on keeping arm straight until hip are fully extended