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March 14- Mayhem for Middle TN @ Oakland High 9am-12. $50 per team. M/M, M/F, F/F teams Snatch WOD. All proceeds go to Cookeville Tornado Relief Efforts.
Mayhem is looking for volunteers to judge and also prep. Please let Mary know if you are interested in volunteering.

March 21- Rockvale 5k. CFM will be leading the warm up! Register today and come run!

March 22- Faith RX’d at CFM @ 1pm. Join us for a WOD and devotional following.

MARCH 28- Saturday 10am class will be held at CORE LIFE EATERY. There will be no 10am class at CFM. Free to attend and open to the entire Murfreesboro community. The WOD will be all body weight type movements. Expect a good sweat. Everyone in attendance will receive 50% off their meal directly after the session is done. This will take the place of our monthly brunch. Be there and Invite a friend!

April 4th- Battle of the Barbells Tornado Relief Fundraiser Competition at CrossFit Trivium. Proceeds to help rebuild CrossFit Hermitage.

CrossFit Murfreesboro – Specialty Class: CrossFit Endurance

Warm-up

500m Row

Then 4min AMRAP of:

3 Inchworms

5 Up downs

10 PVC Good mornings

Workout

HERO WOD “Agent Billy Clardy III”

AMRAP (in a Team of 3) in 48 minutes

Partner A: Run 400 meters

Partner B performs AMRAP of:

12 Overhead Plate Alternating Lunges (45/25 lb)

6 Burpees to Plate (45/25 lb)

19 Plate Ground-to-Overheads (45/25 lb)

Partner C: Rest

All partners rotate when Partner A finishes the run

Wear a Weight Vest (20/14 lb) throughout

Cash Out

Background: This hero workout is dedicated to Agent Billy Clardy III, of the Huntsville, AL, Police Dept., who was shot and killed while participating in a narcotics operation with the HIDTA Gulf Coast Task Force on December 6, 2019.

This workout was created by CrossFit Empire South @crossfitempiresouth (Huntsville, Alabama, USA) and after contacting them, it was confirmed that the workout was designed by the membership of CrossFit Empire South, with the guidance of their Head Coach Katie Campbell.

In an email with WODwell, Katie told us that one of their members not only worked with Agent Clardy, but also grew up with him.

According to Katie, the weight vest represents the weight Agent Clardy carried through his career. AMRAP 48 represents his age. 12-6-19 represents the day of passing. Overhead plate alternating lunges represents how he always put others above himself.

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