Friday, December 20, 2013



Workout of the Day

Front Squat 5-5-5-5-5
Increasing the load each set, find your 5 rep max front squat
***20 Minute cap***

21-15-9-9-15-21 rep rounds of:
Kettlebell Swings (53/35)
Box Jumps (24/20)

Blood, Sweat and Tears!

Middle Tennessee CrossFit boxes and The American Red Cross Tennessee Valley Blood Services Region are joining forces for a competition to help save lives and see which CrossFit gym is the fittest!

All CrossFit Members at participating gyms are challenged to donate blood December 20th – January 5th. If you are unable to donate blood, you are welcome to recruit someone to donate in your honor. Your donation will serve as your entry fee to join a region-wide competition on January 11, 2014.*

Mark you calendar! Our gym will be doing the workout on January 11th! But more importantly, sign up and donate some much needed blood!

Read more about the workout and sign up HERE

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