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Endurance

CrossFit Murfreesboro – Specialty Class: CrossFit Endurance

Metcon (Time)

WOD

5 RFT

30 Wallball shots

5 Burpees

20 GHD Sit-ups

5 Burpees

30 Deadlifts (95/65)

5 Burpees

Perform 100m Sprint at minute 0:00 5:00 10:00.

Perform 2 Rope climbs at minute 15:00 20:00 25:00.

Perform 3 Muscle ups at minute 30:00 35:00 40:00

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Endurance

CrossFit Murfreesboro – Specialty Class: CrossFit Endurance

Metcon (Time)

WOD

5 RFT

30 Wallball shots

5 Burpees

20 GHD Sit-ups

5 Burpees

30 Deadlifts (135/95)

5 Burpees

Perform 100m Sprint at minute 0:00 5:00 10:00.

Perform 2 Rope climbs at minute 15:00 20:00 25:00.

Perform 3 Muscle ups at minute 30:00 35:00 40:00.

CFM News

Endurance class

CrossFit Murfreesboro – Specialty Class: CrossFit Endurance

Metcon (Time)

WOD

2100m Row

2 Rounds

5 Ring dips

15 Box Jumps (24/20)

20 One arm DB overhead walking lunges 50/35

1500m Row

2 Rounds

20 One arm DB overhead walking lunges 50/35

15 Box Jumps (24/20)

5 Ring dips

900m Row

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JOIN THE #800gCHALLENGE®

WHAT IS IT?

The #800gChallenge was designed by OptimizeMe Nutrition. Eat 800 grams (g) of fruits and/or vegetables, by weight, per day.

No foods are eliminated, but only fruits and veggies count toward the 800g. Eat the fruits and veggies or your choice. Hit the macros you want.

Raw, cooked, canned, frozen; doesn’t matter!  If you can weigh it as a standalone and unprocessed fruit or vegetable, you can count it. Yep, that’s it! Here’s a one-sheet with all the rules.

So why 800g? It’s associated with increased health and is a simplified way to hit those recommended servings of fruits and vegetables. Read more here.

 

DATES

August 5 through September 1, 2019

SIGN-UP

You can register crossfitmurfreesboro800gchallenge2019.wodifyrise.com

MEETING

We will host a meeting at the gym to go over all the challenge rules and answer your questions. Be sure to be there!

  • Saturday August 3, 2019 at 11am following the WOD.

COST

$25 (plus a small fee for Wodify)

SCORING

We will be using Wodify Rise to log scores and leaderboard throughout the challenge. More info on scoring can be found here.

PRIZES

Weekly winners will be drawn for top scores of the week to win a gift card for a smoothie, Munch meal, Juice Bar.  Grand Prize will be awarded at the end of the challenge and will include a gift card to Float Alchemy and a prize pack of goodies!

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