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Order your OPEN shirts now! Link posted on our FB group or at CrossFitMurfreesboro.com under CFM Apparel Store located on the drop down menu!

Open Draft is live this Friday 10/5! To participate in the CFM Open, sign up at the desk! Doesn’t cost at all! Come every Friday of The Open and compete against each other in house. You do not have to sign up on CrossFit.com to participate! Fun theme nights, Bar and Grill/potlucks, fellowship, and lots of laughs!

Olympic Weightlifting will only be held Mondays at 6p-7:30p and Saturday mornings from 8:30a-10a. There will be no more Wednesday night WL.

CrossFit Murfreesboro – Specialty Class: CrossFit Endurance

Warm-up

Row 500m

Then

3 Rounds

8 KB Boot strappers

10 Jump lunges

15 KB Russian twists

Metcon

Hero WOD

Michael

3 RFT

800m Run

50 Back extensions

50 Sit-ups

https://www.crossfit.com/workout/2005/07/15

Cool Down

Foam roll Glutes, Hamstrings. Flow stretching focusing on abs.

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