CrossFit Memphis

Floor to Overhead

Beginners
2,000 lbs.
50 lbs. x 40 reps
75 lbs. x 26 reps
95 lbs. x 21 reps

Intermmediate
4,500 lbs.
95 lbs. x 47 reps
115 lbs. x 39 reps
135 lbs. x 33 reps

Advanced
7,000 lbs.
95 lbs. x 73 reps
115 lbs. x 60 reps
135 lbs. x 51 reps
155 lbs. x 45 reps

Hey CrossFitters,

We’ve got a busy weekend coming up so make sure you’re all rested up and ready to go.

Friday:
CrossFit Memphis classes will run as scheduled, but we will also be meeting at the Racquet Club of Memphis for the FireCracker 5k for the 7pm race. I recommend everyone who plans to attend the event go ahead and register. We’re already registered and will probably arrive around 6pm.

Saturday:
Class schedule is changing for Independence Day. There will be a single 10am class and a pool party to follow at a secret location. You have to come to CrossFit Memphis to be given the location due to the fact that this goes out to way too many people, some of which who are just… plain… creepy. You know who you are!!!

Permanent Schedule Change:
The evening schedule will no longer alternate but will be the same Mon-Thur. Click here to view the updated schedule.

Nutrition Tip:
“Fitness Supplements” will only maximize your training and physique potential if you’re already following the guidelines that we put out for good nutrition habits. So, if you’re spending $$$ on supplements to burn fat and increase muscle mass, but your daily nutritional habits are no bueno then you need to do a reality check. Supplement companies are unique in that there is no quality control agency to monitor the truthfulness of their advertising and side-effects.

On the other side of the coin, they have the ability to experiment and produce amazing products. Consult with trusted individuals who have experience with nutrition and supplementation. That’s why we’re here!

One last thing:
Make sure to get your picture taken so that we can post you on our members page. Also, fill out this form and email it to me so we can post some info with your pic.

Look forward to seeing y’all this weekend!

Be Nasty,
Mike, Doug and Ashley

Deadlift Work

Then

AMRAP 8 min:

10 Burpees

Kroc Rows

Can You Get Fit in Six Minutes a Week? By Gretchen Reynolds, The New York Times

Sled and Tire Day!

We’ll be setting up distances and sets.

Also, for the workouts with several people involved we’ll have some races!

Now here’s some tips from Doug on goal setting:

CrossFit Memphis is a performance driven fitness facility.  Therefore, we suggest that everyone set one specific performance goal every 2 months or so.  Just one!!  I’m a fan of the S.M.A.R.T. goal setting mnemonic (I believe proposed by Peter Drucker).

S.M.A.R.T. stands for:

Specific – Who, what, where, when, why, how?

Measureable – Must be easily quantifiable

Attainable – Not too far out of reach

Relevant – Something that will benefit you

Timely – Date to be completed

Example:

Brainstorm a general goal like “to get stronger