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Endurance

Announcements

December 13- CFM Holiday Party @ the Retzlaff House. 7p-10p Bring an appetizer to share and BYOB. (See FB invite or post in CFM members group)

December 20th- CFM Blood Drive 11am-3pm! Register online or on the sign up sheet at the desk!

CrossFit Murfreesboro – Specialty Class: CrossFit Endurance

Warm-up

400m Run

Into

Medball warm-up

Metcon

750m Row

15 Tire Flips

27 Weighted Sit-ups

750m Row

12 Tire Flips

21 Weighted Sit-ups

750m Row

9 Tire Flips

15 Weighted Sit-ups

750m Row

6 Tire Flips

9 Weighted Sit-ups

Tire Flips (moderate load)

DB Weighted Sit-up (35/20)

Cool Down

1 lap deep breathing

Then

Accumulate 1:00 per side banded shoulder mobility

CFM News

Endurance

Announcements

Dec 7- Naughty or Nice sponsoring Endure Athletics 10Am WOD Make sure to register online at https://www.naughtyornice.events/

December 13- CFM Holiday Party @ the Retzlaff House. 7p-10p Bring an appetizer to share and BYOB. (See FB invite or post in CFM members group)

December 20th- CFM Blood Drive 11am-3pm!

CrossFit Murfreesboro – Specialty Class: CrossFit Endurance

Warm-up

Amrap 8

250m Row

25ft Lunge w/Slam ball down

25ft Walking Slam balls back

7 Push-ups

Metcon

Hero WOD 343

100 Deadlifts (135/95)

100 Power Cleans (95/65)

100 Power Snatch (65/45)

43 Burpees

Cool Down

Flow stretching for lower back and hips

CFM News

Endurance WOD

Announcements

November 28- Closed for Thanksgiving

November 29- 0730 Masters. 0830 WOD. Only.

Dec 7- Naughty or Nice sponsoring Endure Athletics 10Am WOD

December 13- CFM Holiday Party (details to follow)

December 20th- CFM Blood Drive 11am-3pm!

CrossFit Murfreesboro – Specialty Class: CrossFit Endurance

Warm-up

3 Rounds

10/8 Cal Assault Bike

20 Mountain climbers

30 Single unders

Workout

THANKSGIVING SAMPLER PLATTER

For Time

5 Rounds of:

5 Pull-Ups

10 Push-Ups

15 Air Squats

400m Run

Then, 4 Rounds of:

8 Handstand Push-Ups

15 Kettlebell Swings

200m Run

Then, 3 Rounds of:

15 Box Jumps

15 Knees-to-Elbows

100m Run

Then, 2 rounds of:

20 Wall-Balls

30 Sit-Ups

CFM News

Endurance WOD

Announcements

November 22- Bring a Friend Friday!!! Any class! Bring a friend to try CrossFit for free!

November 22- Winning Open Team BBQ: Team Mary!!! 6:45pm Let Mary know if you will be there!

November 23- Bulletproof Shoulder Workshop 11am

November 28- Closed for Thanksgiving

November 29- 0730 Masters. 0830 WOD. Only.

Dec 7- Naughty or Nice sponsoring Endure Athletics 10Am WOD

December 13- CFM Holiday Party (details to follow)

December 20th- CFM Blood Drive 11am-3pm

CrossFit Murfreesboro – Specialty Class: CrossFit Endurance

Warm-up

500m Rolling Rower

Then

Kettlebell flow Tabata

Metcon

800m Run buy in

3 Rounds

27 DBL Dumbbell Deadlift (50/35)

21 GHD Hip Extensions

15 Medball Box Step-ups (20/14)

9 Cal Bike

800m Run cash out

Cool Down

Foam roll/hit static stretching

CFM News