(931) 644-8890 lorencrowder15@gmail.com

Monday

CrossFit Overton – CrossFitPush Press (Build to a 1 Rep Max)MetconMetcon (Time)Workout NCFIT BENCHMARK WORKOUT “PUSH. PULL.” FOR TIME* 3-6-9-12-9-6-3 Push Jerk (155,105)|(135,95) *15 Cal Row or BikeErg After Every Set -15:00 Hard Cap- OPTIONAL COOL...

Friday

AnnouncementsChristmas Party Friday 13th @6:15PM -UGLY SWEATER -Small WoD -POTLUCK -DIRTY SANTA CrossFit Overton – CrossFitMetcon (Time)Strength/Skill 5-3-1 Front Squat *Set 1 – 70-75% x 5 Set 2 – 80-85% x 3 Set 3 – 90-95% x 1+ 1+...

Thursday (Recovey Day)

AnnouncementsChristmas Party Friday 13th @6:15PM -UGLY SWEATER -Small WoD -POTLUCK -DIRTY SANTA CrossFit Overton – CrossFitWarm-upMetcon (AMRAP – Reps)15 Minute EMOM (Calories) Assault Bike (12/9)(9/6) Rower (15/12)(12/9) BikeErg(15/12) (12/9)Body...

Wednesday

CrossFit Overton – CrossFitMetcon (Time)Strength/Skill ON A 8:00 RUNNING CLOCK… Build safely to a Max Height Box Jump* *No “step” into jump. Start with both feet planted on each attempt. Workout NCFIT BENCHMARK WORKOUT “STRAIGHT...

Tuesday

CrossFit Overton – CrossFitWarm-upWarm-up (No Measure)AMRAPx6 8/8 DB Suitcase Lunge 8/8 Arnold Press 8 Calorie MachineWeightliftingPush Press (5-3-1)SET 1- 75% x5 SET 2- 85% x3 SET 3- 95% x1+ Retest of 1RM will happen next week.MetconMetcon (2 Rounds...

Monday

CrossFit Overton – CrossFitWarm-up (No Measure)15-10-5 KB SWINGS “light” Cal MachineMetconMetcon (AMRAP – Rounds)Strength/Skill EXTENDED WARM-UP EMOM x 8 MINUTES MIN 1 – 30 Single or Double Unders MIN 2 – Static Hold of Choice!*...