Group Warm-up: 5-10 min

• 3 Rounds:
  • 10 Kettlebell Swing/Snatches per arm
  • 5-10 Ring Dips
  • 15 yards Bear Crawl
  • Plate Rows

White Band

• Strength/Skill Work: 10-15min
  • Long Jump 10 attempts
• MetCon: 5-20min
  • 3 Sets of:
    • 15 Unbroken Knees to Elbows
    • 20 Unbroken Double Unders
    • 25 D-Ball Slams 12 lbs.

Grey Band

• Strength/Skill Work: 10-15min
  • Long Jump 10 attempts
• MetCon: 5-20min
  • 4 Sets of:
    • 15 Knees to Elbows
    • 20 Double Unders
    • 25 D-Ball Slams 16 lbs.

Green Band

• Strength/Skill Work: 10-15min
  • Long Jump 10 attempts
• MetCon: 5-20min
  • 5 Sets of:
    • 15 Unbroken Knees to Elbows
    • 20 Unbroken Double Unders
    • 25 D-Ball Slams 16 lbs.

Blue Band

• Strength/Skill Work: 10-15min
  • Long Jump 10 attempts
• MetCon: 5-20min
  • 5 Sets of:
    • 15 Unbroken Knees to Elbows
    • 20 Unbroken Double Unders
    • 25 D-Ball Slams 20 lbs.

“Unbroken means that if you come off the bar or miss a jump, you start that element again until completion”.

Need something to do on the road?  Set up some intervals for yourself!

Group Warm-up: 5-10 min

• Goblet Squats – 15
• Side Bridges – 30 seconds/side
• Dead Bugs – 15/side
• Butterfly Stretch – 30 seconds

White Band

• Strength/Skill Work: 10-15min
  • Row 500 meters
• MetCon: 5-20min
  • 1 Arm Tabata Kettlebell Swing (m=1 pood)(w=26 lbs.)
    • Alternate arms for a total of 16 rounds

Grey Band

• Strength/Skill Work: 10-15min
  • Row 500 meters
• MetCon: 5-20min
  • Tabata Kettlebell Snatch (m=1.5 pood)(w=1 pood)
    • Alternate arms for a total of 16 rounds

Green Band

• Strength/Skill Work: 10-15min
  • Row 500 meters
• MetCon: 5-20min
  • Tabata Kettlebell Snatch (m=1.5 pood)(w=1 pood)
    • Alternate arms for a total of 16 rounds

Blue Band

• Strength/Skill Work: 10-15min
  • Row 500 meters
• MetCon: 5-20min
  • Tabata Kettlebell Clean and Jerk, 2 x (m=1.5 pood)(w=1 pood)
    • 8 rounds
  • Tabata Row
    • 8 rounds

All about grocery shopping!!!  By: Brian St. Pierre

• Wednesday:
  • This week’s group warm-up:
    • 3 Rounds, 30 seconds each:
      • Front Squats
      • Hollow Rocks
      • Push Press
  • Strength Work: 10-15 min
    • Kroc Rows X 3 (rest 3 minutes between sets)
  • MetCon: 10-30min
    • 4 Rounds
      • 21 Kettlebell Swings (m=1.5 pood)(w=1 pood)
      • 12 HSPU
  • Cool-down: 5-10min
    • Clean Up Your Weights, Post-Workout Shake

Here’s a short article about how much protein you need for optimal health and to be at your absolute sexiest at all times   Click here!!

• Tuesday:
  • Group warm-up:
    • 2 Rounds, 30 seconds each:
      • Kettlebell Snatch per arm
      • Kettlebell Clean and Jerk per arm
  • MetCon: 15-30min
    • “Nate”, AMRAP 20 Minutes
      • 2 Muscle-ups
      • 4 HSPU
      • 8 Kettlebell Swings (m=2 pood)(w=1.5 pood)
  • Cool-down: 5-10min
    • Clean Up Your Weights, Post-Workout Shake

CrossFit Memphis Newsletter #60

CrossFitters,

Gym Closed for Thanksgiving Holiday:

The gym will not be open Wednesday evening, Thursday or Friday.  We will have class on Wednesday morning at 7, 8, and 9am as well as an extra class at 1pm.  We will be back on our regular schedule beginning Saturday at 11am.

We will still post WODs (Workouts Of the Day) each day that you can do at home if you can’t stand the thought of not exercising for a few days… ya freak!

The rest of you normal folks can just relax, enjoy a few days off with family and friends, and obviously crush biggest meatiest turkey you can find!

CrossFit Memphis Powerlifters Lift Big in Arkansas!

Richard Brose squatted 625, benched 335, and deadlifted 525, for a total of 1485 pounds!

John Adelman squatted 550, benched 315, and deadlifted 500, for a total of 1365 pounds!

Brandon also competed.  I’ll post his lifts when I get them!

CrossFit Memphis Kids Program!!

We are officially starting our kids program!  Kids are scared of Mike and I’m scared of kids so Ashley will be teaching all kids classes.    For the time being we will be using a punch card system.  Punch cards are $99 for 10 sessions.

Kids Schedule:

• Tuesdays & Thursdays: 6:30-7:30pm for 9-13 year olds
• Friday: 12:30pm 5-8 year olds (with a parents only CrossFit class held at the same time)
• Saturday: classes as announced in the Newsletter

Here’s a look at the kids program from CrossFit Cleveland

Christmas Gift Certificates for 1 Month of CrossFit Classes – Only $50!!!

From December 1st until Chrismas Eve we will be offering CrossFit Memphis Gift Certificates good for 1 month of training for only $50.  If you know someone who has a New Year’s resolution that they really want to stick with then we’ve got you covered!

You’re on your own for explaining to them why you think they need a gym membership…

Buy One Get One Free T-shirts!!

Just like the Gift Certificates above, from December 1st until Christmas all CrossFit Memphis shirts will be 2 for 1!  Buy one shirt and get a second for yourself or a friend for free!  We only have a few of each style left so get here asap!

Saturday Workouts Are Always Free!  Bring a Friend to Train with You!

See you in the gym!

Be Nasty,

Mike, Doug and Ashley

• Tuesday:
  • Group warm-up:
    • 3 Rounds, 30 seconds each:
      • Overhead Reverse Lunge
      • Press Snatch Balance
      • Inch Worms
      • Curtsey Lunges
  • MetCon: 15-30min
    • “Filthy Fifty”
      • 50 Box jump
      • 50 Jumping pull-ups
      • 50 Kettlebell swings (m=1 pood)(w=25#)
      • 50 Steps Walking Lunge
      • 50 Knees to elbows
      • 50 Push press (m=45#)(w=30lbs.)
      • 50 Back Extensions
      • 50 Wall ball shots (m=20#)(w=15#)
      • 50 Burpees
      • 50 Double unders
  • Cool-down: 5-10min
    • Clean Up Your Weights, Post-Workout Shake

Not exercise related but interesting nevertheless.  Enjoy!