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Endurance

Announcements

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!

Celebrate The Open every Friday night at 5:30pm. No 4:30 class. Dress up, compete with your friends, share some snacks, have a ton of fun!
Oct 11: 90’s (pop, boy band, hip hop)

Oct 18 College theme night

Oct 25 Ninja night

Nov 1 Halloween/ Dia de los Muertos

Nov 8 Rock and Roll

CrossFit Murfreesboro – Specialty Class: CrossFit Endurance

Warm-up

5min bike at moderate pace

Then

Tabata MedBall flow

Metcon

WOD

5RFT

700m Row

15 Slam balls

10 GHD Sit-ups

10 Push-ups

100m Sprint

Cool Down

Calm nasal breathing on bike

CFM News

Endurance

Announcements

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

Run 400m

3 Rounds

10 G2O

7 Kang squats

19 Calf raises

Metcon

AMRAP 7

7 Deadlifts (225/155)

17 Air squats

27 Double unders

Rest 2 minutes

AMRAP 7

7 Deadlifts (185/135)

17 Air squats

27 Double unders

Rest 2 minutes

AMRAP 7

7 Deadlifts (135/95)

17 Air squats

27 Double unders

Rest 12 hours

Cool Down

Cool down

Banded Hamstring stretching

CFM News

Endurance

Announcements

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.

CFM News

Endurance

Announcements

We need your T-shirt designs! Must contain CrossFit Murfreesboro, The Open, and some graphic. Due by Tuesday Sept 17 so we can vote and decide by Friday the 20th! And 3, 2, 1, GO!

CrossFit Murfreesboro – Specialty Class: CrossFit Endurance

Metcon (AMRAP – Rounds and Reps)

Warm-up

400m Run

Then

Tabata 6

Russian twist

Plate G2O

Inch worm

Plate hops

WOD

AMRAP 25

100m DBL Plate pinch carry (#25/15)

5 Tire flip jump throughs

7 Kipping handstand push-ups

10 V-ups

Cool down

Banded stretching on the rig

CFM News

Endurance

CrossFit Murfreesboro – Specialty Class: CrossFit Endurance

Metcon (Time)

Warm-up

5 minutes on the Bike

Then

3 Rounds

8 DB Romanian deadlift

8 DB Upright rows

12 Lunges

WOD

HOTSHOTS 19

6 Rounds for time

30 Air squats

19 Power Cleans (135/95)

7 Strict Pull-ups

400 meter Run

Cool down

Banded stretching 2:00 per side

CFM News