DE Snatch
70% of 1RM high hang
8 x 2
Met Con
“Fran”
21-15-9
Thrusters 95lbs/ 65lbs
Pull ups

CrossFit NorCal Firefighter Fran WOD from CrossFit Newcastle on Vimeo.

ME Snatch Balance
5-3-1-1-1
DE Clean
70% of 1RM high hang
8 sets of 2 reps
Met Con
1 arm weighted Walking lunges x 10
Box jumps x 10
200m run
AMRAP 12 minutes

Coach Mike Burgener Teaches the Snatch Balance from CrossFit Emerald Coast on Vimeo.

ME FS
5-5-5-3-3-3
Met Con
500m row
Burpees x 21
4 rounds for time

CrossFit One World Movement Library – The Front Squat from crossfitoneworld on Vimeo.

ME Bench Press
5-5-5-3-3-3
Met Con
“Helen”
400m run
KB swing x 21 55lb/35lb
Pull ups x 12
3 rounds for time

There will be a schedule change for Monday/ Labor Day the gym will be open for two classes only 9AM and 5:30PM. Have a great holiday!!

DE Deadlift/Squat
50% of 1RM
8 sets of 2 reps
Met Con
Ring Dip/ Muscle ups x 20
Handstand Work 1 x 60s
L sit 1 x 60s
Lever front and back 1 x 60s

ME Deadlift
5-5-5-3-3-3
Met Con
400m run
Toes to bar/ knees to elbows x 10
AMRAP 15 mins

DE Bench Press
8 set of 3 reps 55% of 1RM
Met Con
“Linda’s Athlete of the Month WOD”
Burpees x 6
Pull-ups x 8
Row 500m
climb the rope/climb cargo net
3 rounds for time

ME Back Squat to low box
5-5-5-3-3-3
Met Con
Another Again Faster WOD for Michelle!

200m run
Double Unders x 50
Thrusters x 25 95lb/65lb
3 rounds for time

ME Clean
5-3-1-1-1
Met Con
800m run 2 min rest x 4
for time

ME Push Jerk
3-3-3-1-1-1
Met Con
Overhead Squats x 5
Pull ups x 5
Burpees x 5
10 rounds for time

DE Snatch
85% of 1RM
8 sets of 2 reps from floor
Met Con
“JT”
21-15-9
Hand Stand Push ups
Ring dips
Push ups

DE Clean
85% of 1RM
8 sets of 2 reps from floor
Met Con “Michelle’s Again Faster WOD”
Front Squat 125/85 x 10
Box jumps 30″ x 10
Pull ups x 10
AMRAP 10 mins

Snatch Balance
3-3-3-1-1-1
Over Head Squat
60% of 1RM
8 sets of 2 reps
Met Con
Kettle Bell Swings x 50
every minute on the minute do 5 burpees

Don’t forget about the class Paul Eich is teaching from 9AM-12PM. The WOD will be at 12PM.

Bench press will be done after MetCon or can be made up before Endurance Class sunday
ME Bench Press
Board Press
5-5-5-3-3-3
Met Con
10-9-8-7-6-5-4-3-2-1
Sumo Deadlift High pull
Push Press
Then Team Tire Flip 3 people to tire
x 90 reps

Don’t forget about Paul’s seminar tomorrow from 9-12. The workout will be sometime right before noon after the class.

DE Deadlift/ Squat
60% of 1RM
8 sets of 2 reps
Met Con
“Annie”
50-40-30-20-10
Double Unders
Sit ups
for time

Double Unders from Patrick Cummings on Vimeo.

Announcement: There will be schedule change for this upcoming Saturday. We will be hosting a special seminar put on by Paul Eich. He is a CrossFit Level 2 coach and he wants to put on basically a mini level 1 cert, where he will be teaching the fundamental movements of CrossFit. The class will be FREE and put on from 9AM-12PM. If you want to be a better CrossFitter, I highly urge you to come to this seminar. The WOD for Saturday will be immediately following the class at Noon. Please pass the word on!

ME Dead lift off high box
3-3-3-1-1-1
Met Con
Ring Dips x 3
Burpees x 6
Cleans x 9
AMRAP 15 mins

DE Bench Press
8 sets of 3 reps @ 55% of 1RM + chains
Push Jerk
8 sets of 2 reps @ 70% of 1RM
Met Con
Pull ups x 7
Over Head Squats x 15
400m run
4 rounds for time

The Overhead Squat from Patrick Cummings on Vimeo.

ME Sqaut to High Box
3-3-3-1-1-1
Met Con
Team Rowing competition
Everyone will be divided up into teams of 2
Each team will row a total of 4,000 meters
The catch is you can only row 500m at a time then you have to switch people out.

Announcement: Tonight at 6:30 PM those of you who worked out with Jeremy Baker, (he went into the airforce); his parents are having a homecoming celebration for him. If you want to go please let me know. We will be making an appearance.

Also, Tonight at 8PM will be a going away party for Chris “The Intern” (TI) for short. He is moving on, and going to college. We want to celebrate this milestone and express our appreciation for his awesomeness in helping us run the gym smoothly. We will be having the party at my house 6580 Altruria creek court, Bartlett, TN . If you want to bring something you are more then welcome to bring snacks or drinks. I’m sure most of you will have eaten dinner by then. Also, if you want to drink BYOB or alcohol. If you choose to do so, we are also taking donations for the P.C.T.I.G.T.C. fund (poor chris the intern goes to college fund ) Please RSVP if you plan on coming. Thanks!

Met Con
“Murph”
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
for time
The movements can be partitioned up any way you like. It must begin an end with a 1 mile run though.
The workout will be scaled accordingly, do not cherry pick and not come!

ME Over Head Press
Push Press
3-3-3-1-1-1
Met Con
Ring dips x 20
Sit ups x 25
Ring dips x 10
Sit ups x 50
Ring dips x 5
Sit ups x 75

DE Snatch
80% of 1RM
8 sets of 2 reps off box
Met Con
“Karen”
Wall Ball shots x 150 for time

DE Clean
80% of 1RM
8 sets of 2 off box
Met Con
9-15-21 of each
Double Unders
Over head press round 1/ Push Press round 2/ Push Jerk round 3
Squats

I’ve been tempted this week to not post the WODs because there have been rumors of people cherry picking the workouts. The purpose of CrossFit is to train in all aspects of fitness. This includes, running, gymnastics, weightlifting, kettle bell training, or anything else that you feel that you are bad at. By working on the things that you are bad at, you get better at them as well as become a more fit human being. It is our jobs as coaches to determine what you can and can not do and scale appropriately. The reason you come to us is to get fit. You must do everything in order to get fit. Do not short change yourself. After all it’s called CrossFit not Alltheshityoulike Fit. Please do not make me resort to not posting WOD’s. I do this as a resource to help you, not so you can pick whether or not you should come today. That’s my soap box. Here is the WOD.

ME Overhead Squat
5-3-1-1-1
DE Front Squat
50% of 1RM
8 sets of 2 reps
Met Con
Burpee Box jumps x 10
Tire Flips x 7
5 rounds for time

Today is the Faction Games the gym will be closed. Come support our athletes that are participating. The games begin around 8AM Saturday.

The Workout will be:
1 mile run
2 mins rest
3 rounds for time

This is the link to the games at Shelby Farms

http://factiongames.com/

Saturday the gym will be closed but there will be a WOD posted online! Don’t forget to come and support, Caitlin, Jeff, Chris, Mike, and myself at the Faction Games this weekend. It starts on Saturday at 8AM.

DE Deadlift/ Squat
55% of 1RM
8 sets of 2 reps
Met Con
Virtual Shoveling x 30 reps
Then move “Shovel” and 180lbs of weight 25m
4 rounds for time

Virtual Shoveling from CrossFit Impulse on Vimeo.

Announcement: This weekend is the Faction Games. The gym will be closed Saturday. I will post a WOD for you to do. Everyone is invited to come out to Shelby Farms and support our athletes that are competing: Caitlin, Mike, Chris (TI), Jeff, and Myself (Justin) I think the events will begin around 8AM not exactly sure, but will no more as the day gets closer.

ME High Deadlift
5-5-5-3-3-3
Gymnastics skill
Muscle Up progression x 20
Pistols x 10 each leg
Rope/ Cargo climbs x 5
L sit x 60s
Planche progression x 60s

DE Bench Press
8 sets of 3 reps
55% of 1RM
Push Press
8 sets of 2 reps
70% of 1RM
Met Con
15-12-9
KB single arm swing
Burpee pull ups

ME Good Morning
5-5-5-3-3-3
Met Con
Bears x 7
400m run
5 rounds for time

The Good Morning from Patrick Cummings on Vimeo.

ME Snatch
5-3-1-1-1
Met Con
“Filthy 50″

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

ME OHP
3-3-3-1-1-1
Met Con
Athlete of the Month Andy Savage picked this workout!
Dead Lift x 7
Ring Dips x 14
Row x 21 calories
AMRAP 15 minutes

DE Snatch
70% of 1RM
8 sets of 2 reps
Met Con
KB Swing x 20
Back extensions x 20
Sit ups/ GHD sit ups x 20
Knees to elbow/ Toes to bar x 20
3 rounds for time

DE Clean
70% of 1RM
8 sets of 2 reps
Met Con
Double Unders x 30
Thrusters x 30
Push ups x 30
Double Unders x 30

Thrusters from Patrick Cummings on Vimeo.