(931) 644-8890 lorencrowder15@gmail.com

Announcements

We will have no classes Friday Mornings or Evenings for the next 5 weeks due to the CrossFit Open… The CrossFit Open heats will start at 5:30PM on Friday’s. To join in on the fun go to games.crossfit.com to sign up! Even if you’re not participating come out and cheer on those who are and show your support… We Love our CFO FAMILY!!

CrossFit Overton – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

5 Air Squats with pause at bottom

10 BB GoodMornings

15 Calorie Machine

20Ft Walking Lunge

then Review,

backsquat

Weightlifting

Back Squat (Establish 10 Rep Mod- Heavy Backsquat)

not a 10 Rep Max! move all 10 reps smooth

Metcon

Metcon (Time)

3 Rounds For Time

15 Front Squats (135/95)(95/65)

20 Toe 2 Bar

9:00 Time Cap

Recovery

5:00 Foam Roll