Announcements
Saturday 8am class is moved to 9am from this week.
Bring A Friend Day, All classes Wednesday May 10
May Birthday Toast @Bramblebine Brewery. Thursday May 18th 6:30pm
Happy Birthday, Joe, Alex and Tawnya!!
Memorial Day Murph. May 29 9am-12:30pm
Burgers and Beers right after Murph WOD
CrossFit Juke Joint – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
20 PVC Pass Throughs
10 PVC Around the Worlds (Left and Right)
-into-
3 sets (Empty Bar or PVC)
10 Dynamic Squat Stretch
5 Muscle Snatch
5 Snatch Push Press
5 Pressing Snatch Balance (My favorite)
2. Strength
Work up to a heavy complex in 5 working sets: 1 Snatch Grip Push Press (back rack) + 1 Snatch Balance
3. Workout Prep
2 sets
2 Bar Facing Burpees
2 Thrusters (build in weight)
100m Row (build in pace)
Strength
Snatch Push Press + Snatch Balance
10-15 Minutes
5 working sets: 1 Snatch Push Press + 1 Snatch Balance
Workout
Workout (2 Rounds for time)
Cookeville
Freedom (RX’d)
For Time:
50 Bar Facing Burpee
50 Thruster (95/65)
-Rest 5:00-
For Time:
1000m row
(KG conv: 43/29)
Independence
For Time:
50 Bar Facing Burpee
50 Thruster (75/55)
-Rest 5:00-
For Time:
1000m row
(KG conv: 34/25)
Liberty
For Time:
35 Up Downs
35 Dumbbell Thrusters (light)
-Rest 5:00-
For Time:
500m row
Target time each set:
Burpee/Thruster: 7-8 minutes
1000m Row:
Male: Sub 3:45
Female: Sub 4:10
Time cap each set:
Burpee/Thruster: 12 minutes
1000m Row: No time Cap
Large Class Option
Teams of 2
50 Synchro Bar Facing Burpee
100 Thruster (95/65)
2000/1750m Row
(KG conv: 43/29)
Mobility
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Tricep lacrosse ball smash (each side)
GYM1010 
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