Rear Foot Elevated Split Squats – 9,9,9,9 each leg
MetCon: 5-20min
20 Pull ups
20 Box jumps
20 Kb Swings
20 Push ups
20 Medicine balls cleans
20 Burpees
20 WallBalls Shots
20 Sit ups
20 Ring Rows
20 Walking Lunges/leg
20 Push Presses (bar)
Cool-down: 5-10min
Static Stretch, Foam Roll, Post-Workout Shake
CrossFit Memphis Newsletter #76
CrossFitters,
Congrats to Tom Lawrence for earning his grey band!!!
And Josh Fletcher for earning his grey and green bands in the same day!!
UFC 109 – Saturday Feb 6th @ 9pm!!
We’re going to meet up at Applebee’s on Union to watch the fights on Saturday. Feel free to get there a little before 9pm to make sure you get a seat. See you there!!
Pose Running Clinics – Every Wednesday Night @ 6pm!
For those of you wanting to run marathons, triathlons, or just want to better your Helen time there is no better coaching/programming in Memphis. You’ll gain better gait efficiency, decreased run time and injury reduction.
If you’re interested in learning proper run mechanics come to our Pose clinic at 6pm at CrossFit Memphis with Mike Bledsoe.
Cost is $10 for members and non-members of CrossFit Memphis and free for CrossFit Endurance athletes at CrossFit Memphis.
CrossFit Sectionals Competition – Huntsville, AL – March 6-7th!!!
If you’re not going to the Arnold Sports Festival in Columbus then you should try to compete at Sectionals the same weekend! It’s a qualifying event for the Regionals (and eventually the Games) so it will be a good opportunity to watch, and compete against, some great athletes!!
FYI: No one ever feels like they are ready to compete for the first time, myself included. Those are normal feelings. That being said; quit putting it off and assuming you’re going to be the worst person there (hint: you won’t be) and go do it!!! Smile big!…you’re about to puke in front of a crowd (and it’s not even New Year’s!!)
Next Monday (Feb 8th) we will begin writing 4 WODs per day. Each WOD will be a different level of difficulty: New to CrossFit, Well Rounded Beginner, Intermediate and Advanced. The workout that you do for the day will be determined by your personal skill sheet which most of you should have by now (come get one if you don’t have one yet).
Whenever you advance on your skill sheet you will get a CrossFit Memphis wrist band. Please wear your wristband to all classes. Come pick up your white wrist band then you can start earning the grey, green, blue and black!
We will be covering one skill per day on Tuesdays and Thursdays in between the warmup and the WOD. That being said you are welcome to test whenever you’d like, just come ask us to watch and we’ll sign you off.
Beautiful Brides Program!
We are now offering training and nutrition packages for those of you with a wedding on the horizon!
Training packages include CrossFit functional training, exercise coaching, weekly nutrition assessments, body fat calculations (not required) and weight management assistance.
We swooped up ourselves a CrossFit Christmas Tree for the Christmas Party. Feel free to decorate it if you’d like!
This years tree is gonna look way better than last years!
Nutrition Seminar – January 3rd @ 3pm – Only $39 – Pay here or Online!!!
Here’s an awesome deal! From now until Christmas Day, if you buy a gift certificate for one month of CrossFit Training (Only $50!) then you get a FREE pass to the upcoming Nutrition Seminar ($39 Value!) for yourself. It’s basically 2 for 1! You get a friend to start CrossFitting with you and a free seminar for your efforts! Sweet!
Getting lean isn’t as hard as it seems if you follow a few very simple concepts! Let us teach you how to do it! How you eat is the determining factor for good how you look (assuming you are already training hard… which everyone here already does).
In an effort to provide some additional guidance following your (an the majority of America’s) New Year’s resolution, we are going to have a nutrition seminar!
This will ensure that you start out 2010 on the right foot! We’ll discuss how you can increase you metabolism (or decrease if need be), eat for less money, spend less time cooking while actually eating better, maximize your performance by what you eat, why the food pyramid should be improved and even provide some easy to make recipes!
This will be a great time to ask any questions you may have about food, supplements and/or Crossfit/exercise in general if you’d like!
The seminar will be held in our facility. Cost for this event will be $39 if you sign up before December 26th, $49 between Dec 15th and Jan 2nd, and $55 at the door.
You can use your PayPal account if you have one. If not that’s ok too, once you sign-up on the link below, find where PayPal says “don’t have a PayPal account? ‘Click here’ or ‘Continue’”.
If you have any questions, definitely come talk to us or drop us an email! We’re happy to help!
CrossFit Memphis Photo Shoot – Tomorrow Saturday December 12th @ 10am – Only $10:
We will be having our next “before and after” photo shoot just before winter break! This is a great way to track your progress and SEE the awesome changes you are making! We will also track your bodyweight as well as provide (optional) bodyfat testing (normally an additional $15)! After a few sessions, we’ll be happy to graph your progress so you can see numerically the changes you’ve earned. As they say in business, “what gets measured, get managed”.
If you don’t already have a picture for the website and “Wall O’Nasty” then we’ll take that while you’re here as well.
Keep up the good work everyone!
White Elephant/Ugly Sweater Christmas Party – Saturday Dec 19th @ 7pm!
You all have a few weeks notice to find the most hideous sweater Goodwill money can buy! Everyone is encouraged to participate and prizes will be awarded to the following sweaters:
Ugliest
Most Christmas-y-est
Most Creative
Moreover, be on the look out for a gift for the white elephant gift exchange. The idea is that everyone brings a gift then, one by one, each person that brought a gift will get to pick one random (wrapped) gift from under the tree. There is no need to spend more than $20 on these gifts. This is not intended to be very serious, funny and/or totally random gifts are preferred!
Here’s a video of what Mike looks like when he openes presents, don’t want anyone to be caught off guard…
This event will be held here at the gym! BYOB and maybe a few snacks if you’d like to share!
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 they need a gym membership)!
Plus, from now until Christmas if you buy a gift certificate you get a FREE pass to our January 3rd Nutrition Seminar! See above for details!
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!
“With CrossFit you never know what you’re going to do each day. You try things you would have never thought of! You do things with your body you never thought you could do. Everyone is working out in a similar way so we all feel each others pain (ie., working our tails off) and everyone is so supportive. I like that the coaches are always there to help. It’s nice to not have to rely on machines; your body IS the machine! It’s the most efficient way to exercise. I’m hooked!”
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