Group Warm-up: 5-10 min

3 Rounds – 15:15 sec

• Thrusters (bar)
• Pull-ups or Rows
• Push-ups
• V-ups or Sit-ups

White Band

• Strength/Skill Work: 10-15min
  • Hang Power Snatch +  Overhead squat, 15 sets
• Metcon:
  • 21-15-9
    • Burpees
    • Jumping Pullups

Grey Band

• Strength/Skill Work: 10-15min
  • Power Snatch + max overhead squats, 8 sets
• Metcon:
  • 21-15-9
    • Burpees
    • Banded pull-ups

Green Band

• Strength/Skill Work: 10-15min
  • Power Snatch + max overhead squats, 8 sets
• Metcon:
  • 21-15-9
    • Burpees
    • Kipping Pull-ups

Blue Band

• Strength/Skill Work: 10-15min
  • Power Snatch 2-2-2-2
  • Overhead squat max reps with body weight
• Metcon:
  • 21-15-9
    • Burpees
    • Butterfly Pullups

Great video about barefoot running and the crazy popular book, “Born to Run” that everyone is talking about!!   Click here!

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
  • Hang Power Snatch – 5,5,5,5
• MetCon: 5-20min
  • AMRAP 15
    • Bodyweight Squat – 10
    • Kb Jerk – 5/arm
    • Front Bridge – 20 Sec
    • Bent Over Front Raise w/ Plate – 6

Grey Band

• Strength/Skill Work: 10-15min
  • Power Snatch + Overhead Squat – 5,5,5,5
• MetCon: 5-20min
  • AMRAP 15
    • Back Squat (Bar) – 10
    • Kb Jerk – 5/arm
    • Front Bridge – 30 Sec
    • Bent Over Front Raise w/ Plate – 8

Green Band

• Strength/Skill Work: 10-15min
  • Snatch – 5,5,5
• MetCon: 5-20min
  • AMRAP 20
    • Back Squat (Bar) – 15
    • Kb Jerk – 5/arm
    • Hand Leg Opposites – 10, 2 second holds/side
    • Bent Over Front Raise w/ Plate – 10

Blue Band

• Strength/Skill Work: 10-15min
  • Snatch – 3,3,3
• MetCon: 5-20min
  • AMRAP 20
    • Back Squat (Bar) – 20
    • Kb Jerk – 5/arm
    • Hand Leg Opposites – 10, 3 second holds/side
    • Bent Over Front Raise w/ Plate – 12

• Monday:
  • This week’s group warm-up:
    • 3 Rounds
      • 10 X-band Walks
      • 10 Kb Swings
      • 10 Push-ups
      • 30 Seconds Hamstring Stretch/Leg
• Strength work: 20 min
  • Snatch 5,5,5,5
• Metcon: 10-20 min
  • AMRAP in 20 Min
    • 5 Step up/Box Jumps per leg
    • 5 Dip Position Knee Raises
    • 5 Kb One Arm Rows per arm
    • 5 Kb Clean and Jerks per arm
• Cool-down: 5-10min
  • Clean Up Your Weights, Foam Roll, Static Stretch, Post-Workout Shake

This is kind of an ad but the main point couldn’t be more true!!  Body comp is all about how you eat!

• Wednesday:
  • This week’s group warm-up:
    • 3 Rounds:
      • 10 Mountain Climbers
      • 10 Wall Walks
      • 10 Hollow Rocks
      • 10 Overhead Squats
• Strength Work: 10-15 min
  • Snatch 5, 3, 1, 1
• MetCon: 10-30min
  • 20 min AMRAP
    • 15 Kb Swings
    • Pallof Press – Max Time/Side
    • 5 One Arm Kb Jerks/Side
    • Front Bridge – Max Time
• Cool-down: 5-10min
  • Clean Up Your Weights, Foam Roll, Static Stretch, Post-Workout Shake

Here’s an interesting blog post by Alwyn Cosgrove regarding protein and carb supplementation before your workout!

• 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