Friday, June 28, 2013

charlie snatch

Workout of the Day

Back squat 5 x 3 (5-10 lbs heavier than last session)
Shoulder press 5 x 3 (2.5 -5 lbs heavier than last session)

Complete the following for time of:
50 Shoulder to overhead (135 / 95 lbs)
For the shoulder to overhead, you can do the press, push press, or push jerk
***Every time you set the bar down, do 20 walking lunges (10 each leg).***
For example, say you do 10 reps and then drop the bar, you will then have to do 20 walking lunges.  If you fail the 50th rep, you will have to do 20 walking lunges before picking it and finishing.


We only have about a week left and we still slightly short of our modest goal of $400! Help find cures to catastrophic illnesses! Make a donation – even if it’s only a dollar – and help CFF reach its modest goal!

Big thank you to the following people who donated: 

Gabe Lamberth
Patrick Starnes
James Bowen
Alicia Krawczak
Sarah Brown
Jamie Kever
Rex Baldazo
Ashley Love


This Saturday, starting at 9 AM Steve’s Club Nashville and Crossfit Nashville are proud to present the Stars & Stripes Summertime Open, our first USAW sanctioned weightlifting meet. This fundraiser event will be held at Crossfit Nashville and all proceeds will go to helping continue the Steve’s Club Nashville mission.

Weight Classes:
Women:48, 53, 58, 63, 69, 75, 75+ Kilos
Men:56, 62, 69, 77, 85, 94, 105, 105+ Kilos

The entry fee for this event is $50 but the price will increase to $65 after Midnight on June 22.
To sign up for this event go to

Think the muscle-up is difficult? Check this stuff out:

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