Saturday morning Endurance Class

Join us on Saturday mornings for CrossFit Middle Tennessee Endurance Classes. We will meet at Centennial High School. Class starts at 8 am sharp. Bring a stop watch or timer. These classes are free for current CrossFit members, only $25 per month for non-members. Email Steve at crossfitendurancemt@gmail.com for more info.

Wed's WOD

3 Rounds For Time:

300M Row
Muscle-Up Or Pull-Ups (5/15)
Tire Flip w/Jump 9
Super Man Push-up 15
Ball Slam 21

New Classes at 430pm

Beginning next Wednesday (June 16th), I will be conducting CrossFit Endurance Classes at 430pm. The classes will rotate every week due to my full time job. As of now they will be on every other Monday and Wednesday (once a week). These classes will be metcon based. If you want to improve your aerobic conditioning or just want to mix up your training come and check it out! Send me an email if you want more info.

Steve Morris
CrossFit Middle Tennessee
www.crossfitmt.com
crossfitendurancemt@gmail.com

Strength Day

DEADLIFT 275
BACK SQUAT 205
HANG CLEAN 135

21/15/9

GET YOUR ROW ON!!!

2100 M Row
21 Sledge Swings

1500 M Row
15 Sledge Swings

900 M Row
9 Sledge Swings


FOR TIME

Hero WOD "RICO"

Federico “Rico” Borjas, who was killed on October 16, 2008 while on patrol in Afghanistan.

For Time:

50 Push Ups

20 Hang Cleans

50 Pull Ups

20 Push Press

50 Sit Ups

20 Push Jerk

50 Wall Ball Shots, 20#/15#

20 Deadlifts

50 Air Squats

1 mile Run

(RX 135#M / 95# W)


This WOD comes from CrossFit Fire Base

Training for Races CFMT Style

Hey guys,

Many of you have asked me about training for races (5k's, etc.)If we can get enough people together, I would like to have a group of CrossFitters run the Country Music Half Marathon next year. The training would be CrossFit based (of course) and would start in Jan of 2010. If anyone is interested please let me know and we can start preparing.


http://nashville.competitor.com/?l=top