Menu

Wednesday CFM30 4/8/20

Announcements

Virtual Wine and WOD- Friday April 10 6pm

Virtual Coffee and Mobility – Saturday April 11 at 9am

Virtual Trivia Night- Friday April 17 8pm (tentative)

CFM physical location will remain closed through April 14 as recommended by the Governor. We will continue to assess the situation and will re-open when able. However, continue training at home with your CFM coach!
We can’t wait to give you all a big hug!

CrossFit Murfreesboro – CFMHIIT

**HOME HIGHLIGHTS**

*Athlete Goal @ Home* → Keep moving for the :50 of cardio – no matter what movement you are doing! The backpack Ground to Overhead should be unbroken; if needed, add or decrease reps in order to get done by :50. Break the Push-Ups up early! This movement is not one you want to push until failure. Stay strong and push it until the very last rep.

Warm-up

Warm-up (No Measure)

Set up a rower and grab a plate/DB/backpack

EMOM x 3 MINUTES

Min 1 – Legs only row (:30- :45) or High Knees

Min 2 – Arms only row (:30- :45) or Butt Kickers

Min 3 – Full strokes or Sumo Deadlift High Pulls

Into …

EMOM x 4 MINUTES

Min 1 – 10 Ground to OH

Min 2 – 10 Push-Ups + Max Plank

Workout

Metcon (No Measure)

EMOM x 18 MINUTES

MIN 1 – 18/16 Cal Row

MIN 2 – 18 Plate Ground to Overhead

MIN 3 – 18 Push-Ups

(No Measure)

Workout – HOME

Metcon (No Measure)

EMOM x 18 MINUTES

MIN 1 – :50 of Row, Bike, Run (Backpack Optional)

MIN 2 – 18 Backpack Ground to Overhead

MIN 3 – 15 Push-Ups (Backpack Optional)

(No Measure)

CFM News

Tuesday GO 4/7/20

Announcements

Virtual Wine and WOD- Friday April 10 6pm

Virtual Coffee and Mobility – Saturday April 11 at 9am

Virtual Trivia Night- Friday April 17 8pm (tentative)

CFM physical location will remain closed through April 14 as recommended by the Governor. We will continue to assess the situation and will re-open when able. However, continue training at home with your CFM coach!
We can’t wait to give you all a big hug!

CrossFit Murfreesboro – CFMGO

Daily-5 Warm-Up

Warm-up (No Measure)

AMRAP x 1 MINUTE

Up-Downs

into…

EMOM x 4 MINUTES*

MIN 1 – :45 Single DB Press

MIN 2 – :45 Single DB Front Squats

*Hold DB Across Chest

(No Measure)

Push x Pull Strength

Metcon (Weight)

ON A 10:00 RUNNING CLOCK…

5-5-5-5

DB Tempo Front Squats (21×1)*

(Score is Load)

Push x Pull Workout

Metcon (AMRAP – Reps)

4 ROUNDS FOR MAX REPS

1:00 – DB Thrusters

1:00 – DB Bent Over Row

1:00 – Up-Downs

1:00 – Single DB Alt. Hang Snatch

-Rest 1:00 b/t Rounds-

(Score is Reps)

CFM News

Tuesday CFM30

Announcements

Virtual Wine and WOD- Friday April 10 6pm

Virtual Coffee and Mobility – Saturday April 11 at 9am

Virtual Trivia Night- Friday April 17 8pm (tentative)

CFM physical location will remain closed through April 14 as recommended by the Governor. We will continue to assess the situation and will re-open when able. However, continue training at home with your CFM coach!
We can’t wait to give you all a big hug!

CrossFit Murfreesboro – CFMHIIT

**HOME HIGHLIGHTS**

*Athlete Goal @ Home* → The goal is to see how far you can get within 16 minutes! Remember though, after every set of Backpack hang power cleans & Up-Down Backpack Jump Overs, hit that 200m Run or 1:00 cardio of your choice … Jump Rope, Jumping Squats/Lunges, High Knees, etc.

Extended Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – 5/5 Single Leg Box Squats*

MIN 2 – 30 DB Hollow Flutter Kicks (1R/1L = 1 Rep)

*Athlete can sub 10 reps of controlled Narrow Stance Squats

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

10-15-20-25…and so on

DB Hang Power Cleans

Box Jump Overs

*After each set, run 200m

(Score is Rounds + Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES*

10-15-20-25…and so on

Backpack Hang Power Cleans

Up-Down Backpack Jump Overs

*200m Run (or 1:00 cardio of your choice) after each full set

(Score is Rounds + Reps)

CFM News

Monday CFM30 4/6/20

Announcements

Virtual Wine and WOD- Friday April 10 6pm

Virtual Coffee and Mobility – Saturday April 11 at 9am

Virtual Trivia Night- Friday April 17 8pm (tentative)

CFM physical location will remain closed through April 14 as recommended by the Governor. We will continue to assess the situation and will re-open when able. However, continue training at home with your CFM coach!
We can’t wait to give you all a big hug!

CrossFit Murfreesboro – CFMHIIT

*Athlete Goal @ Home* → LONGGGG sweaty one for y’all today! Try to keep each round under 3:00 for the entire 20 minutes. The backpack Sumo Deadlift High Pulls can be held horizontally (one hand on either side) or as a single arm Sumo Deadlift High Pull with the hand on the handle, holding the backpack vertically (15/arm).

Warm-up

Warm-up (No Measure)

2 ROUNDS

1:00 Row/Bike/Jog

10 Up-Downs

10 Slam Ball or Backpack Deadlifts

10 Slam Ball or Backpack Thrusters

1:00 Row/Bike/Jog

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

10 Burpees

10/8 Cal Bike

20 Slam Balls

200/150m Row

(Score is Rounds + Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

10 Burpees

30 Mountain Climbers or :30 High Knees

20 Backpack Ground to Overhead

30 Backpack Sumo Deadlight High Pulls

(Score is Rounds + Reps)

Optional Finisher

Metcon (No Measure)

3 SETS

:30 Reverse Plank Hold

15/15 Single Leg Fire Hydrants

15/15 Single Leg Kick Backs

15/15 Clam Shells

(No Measure)

CFM News

Monday GO 4/6/20

Announcements

Virtual Wine and WOD- Friday April 10 6pm

Virtual Coffee and Mobility – Saturday April 11 at 9am

Virtual Trivia Night- Friday April 17 8pm (tentative)

CFM physical location will remain closed through April 14 as recommended by the Governor. We will continue to assess the situation and will re-open when able. However, continue training at home with your CFM coach!
We can’t wait to give you all a big hug!

CrossFit Murfreesboro – CFMGO

Daily-5 Warm-Up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10 Jumping Jacks

10 Alt. Lunges

10 Air Squats

10 Sit-Ups

(No Measure)

Full-Body Strength

Metcon (Weight)

EMOM x 15 MINUTES*

MIN 1 – 10 DB Power Cleans into Front Rack Hold

MIN 2 – 10 DB Suitcase Reverse Lunges into Suitcase Hold

MIN 3 – 10 Push-Ups then Max Push-Up Plank

*After completing the 10 reps, athlete performs the second movement the end of the minute.

(Score is Load)

Full-Body Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

20 Alt. Jumping Lunges

20 DB Sumo Deadlift

20 DB Push Press

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

AMRAP x 5 MINUTES

20 Russian Twist

20 Hollow Rocks

20 Leg Lifts

(No Measure)

CFM News