400 Wilson Ave, Tullahoma, TN 37388 - crossfittullahoma@gmail.com
CrossFit Tullahoma
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WEEK OF 10.26-11.1

10/26/2014

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NUTRITIONAL CHALLENGE

CrossFit Tullahoma Nutritional Challenge: (Starts November 1)

Challenge Cost Options (all eligible for prizes): $25 - weigh-ins, recipes, snack ideas $15 - must purchase the 10-day AdvoCare Cleanse + weigh-ins, recipes, snack ideas, emails and coaching $10 - must purchase the 24-day AdvoCare Challenge + weigh-ins, recipes, snack ideas, emails, coaching, AND a FREE gift to help you be more successful!! 

Our CrossFit Nutritional Challenge will start on November 1st. It will last 45 days and has many different ways for you to participate! Weigh-ins will happen weekly and everyone that participates will receive easy, family-friendly recipes, shopping tips, and snack ideas each week, so everyone can be more successful!! We are here to help each of you hit every single one of your goals!! It's time to take your training to the next level!! There will be prizes at the end of the 45-days (you must remain a CFT member the entire 45 days). 

AdvoCare is a nutritional supplement line that can help maximize your health needs/wants. There are FREE samples and information on a table inside CrossFit Tullahoma. Feel free to contact Julia Brown (865-765-3268), Rikki Tucker (931-434-7842), or Jake Altom (214-551-4508) for more info! *You need to order by Tuesday to get your products in time!

WORKOUTS

MONDAY
20 min AMRAP
3 Hang Cleans 186/115
6 Front Squats 185/115
Run 200m
TUESDAY
Push Press
5-5-5 Warmup
5-5-5-5-5-5-5 HEAVY
Then
12 min AMRAP
10 Burpees
10 Box Jumps

WEDNESDAY
Deadlift
5-5-5 Warmup
5-5-5-5-5-5-5 HEAVY
Then
21-15-9
Wallballs
Pull-ups
Double Unders
THURSDAY
Back Squat
5-5-5 Warmup
5-5-5-5-5-5-5 HEAVY
Then
50 Pushups
100 Air Squats
150  Sit-ups


FRIDAY
30 min Rowing Intervals

IRON EAGLE PREP- Active recovery and Skill work
SATURDAY
NO CLASSES
Come to the Iron Eagle Challenge and cheer on your fellow members and coaches as they compete.
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WEEK OF 10.20-10.25

10/21/2014

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HALLOWEEN PARTY/BARBELLS 4 BOOBS

Friday night will be our Halloween Party/Barbells 4 Boobs fundraiser.  We will be having a team workout!!! It is $20 per team at 630.  Everyone is encouraged to come decked in pink or their costume of choice.  Kids should also come dressed up and ready to have fun. Please sign up for food to bring and get ready to party!!!

NUTRITIONAL CHALLENGE

We will be having a nutritional challenge starting Nov 1. It will last 45 days and is $25 a person.  There will be prizes, recipes, and other resources to help.  More info will be provided at the Halloween Party so don't miss out on this opportunity to take your training to the next level!!!!

WORKOUTS

MONDAY
10 min EMOM
PC (Heavy)
3 min Plank
10 min AMRAP
Lunges
Pushups
TUESDAY
100 Double Unders
25 Box Jumps
25 Pullups
25 Box Jumps
25 Pullups
25 Box Jumps
25 Pullups
100 Double Unders
WEDNESDAY
Clean and Jerk
3-3-3-2-2-2-1-1-1
Snatch 
3-3-3-2-2-2-1-1-1
THURSDAY
5 Rounds
Run 200m
10 Burpees
20 Situps
Start a new round every 4 minutes.
If you fail to complete a round in the 4 minutes it becomes an AMRAP. 
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WEEK OF 10.13-10.18

10/12/2014

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BARBELLS FOR BOOBS AND HALLOWEEN PARTY

We have joined up with Barbells for Boobs to raise awareness for breast cancer! As individuals it would be great if we could all raise $250 but if you at least raise $80 BFB's will send you a tshirt as a little thank you! If you raise $400 you will receive a hoodie and $1200 is a pair of Nano 4.0's.


 As a TEAM, CrossFit Tullahoma, our goal is $2500 and with 30 registered athletes raising $80 we can reach that goal! We need a few more athletes to register, so if any of you can sweet talk your "swole" mates into participating that would be awesome! Our deadline is October 31st. How to register: www.barbellsforboobs.org Register Join a team, CrossFit Tullahoma 


 *Then remember to fundraise. Email/text family and friends link to your page and post it on your Facebook page! 


 CFT will be having a Halloween party October 24 from 6-9 at CFT! Please register to bring side, dish or dessert. Make sure you dress to impress but be ready To WOD as well!  We will have an optional surprise workout. It will be 2 person teams and $20 a person.  100% of proceeds will go directly to B4B.  We will also be giving away Gift Certificates for some free T-Shirts.  


You can donate to our gym page or to any of our members and coaching who are raising money.

WORKOUTS

MONDAY
Columbus Day
Back Squat 
Warm Up 3-3-3
HEAVY 3-3-3-3-3-3-3
THEN
Row 
1492m 
TUESDAY
3 Rounds
10 C/J 135/95
20 T2B
30 DU
WEDNESDAY
21-18-15-12-9-6-3
Deadlift 225/135
Burpee
Run 200m
THURSDAY
20 min AMRAP
6 Hang Clean 155/105
12 Box Jumps 24/20
18 Situps
FRIDAY
2 Rounds
25 Front Squats 95/6
Run 400m
25 Push Press 95/65
Run 400m

SATURDAY- EVENT 3 Iron Eagle Prep
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WEEK OF 10.6-10.11

10/5/2014

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SO WHATS YOUR EXCUSE FOR NOT TRYING CROSSFIT

WORKOUTS

MONDAY
Back Squat
Warm-Up 5-5-5
HEAVY 5-5-5-5-5
(use same weight all 5 sets)
THEN
15 minute AMRAP
15 Burpees
30 Double-unders

TUESDAY
ROWING
WEDNESDAY
Shoulder Press
5-5-5-5-5
Push Press
5-5-5-5-5
Split Jerk 
5-5-5-5-5
Work up to a 5 rep 
max on each lift
THURSDAY
25-20-15-10-5
Power Cleans 155/115
Toes 2 Bar
FRIDAY
5 Rounds 
Max Reps
1min Wallballs
1min Double Unders
1min HSPU
1min Box Jumps
SATURDAY
We will be working on Hang Cleans for the Iron Eagle Challenge
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