Month: June 2011

Nicole will be running 530am Class and Shelly will be running other Classes. Please see below for this weeks hours. If you are considering swinging by to check us out please call, email, txt, or get in touch with us first! Thanks!

Todays WOD is compliments of Shelly so be sure to let her know how much you love it!  😉

WarmUp:

5 Hill Sprints

20 Air Squats

20 Donkey Kicks

20 Situps

15 Scarecrows

WOD:

“SLAM!”

21=20+1, 19+2, 18+3….1+20

Box Jumps (24/20)

Slam Balls (20/16)

 

Warm Up:

200m Run

200m Row

400m Run

400m Row

800m Run

800m Row

15 T2B

15 Hip Back Ext

Strength Bias:

DL:

20 Reps at Body Weight

10 Reps at 1 1/2 BW

5 Reps at 2 times your BW

WOD:

3 RFT:

18 Situps

15 Med Ball Clean n Jerk (20/16)

12 KB (2Pood/1.5Pood)

9 Pistols

6 DL (135/95)

Thai Stir Fry:

2 zuccini squash-use julienne peeler to cut up veggies, leaving skins on all veggies

2 yellow squash

1 eggplant

1 small sweet onion-sliced into thin strips

1 pkg chicken tenderloins sliced into small thin strips

Marinate in refrigerator all day: All above ingredients plus:

2 tbsp almond butter

1 tbsp lemon juice

1/2 tbsp garlic puree

1 tbsp red pepper flakes

1 tsp raw coconut nectar

1 tsp ginger puree

2 tbsp coconut fat from bottom of coconut milk can

Heat skillet to med and add all ingredients. Cover and saute til tender. Sprinkle with sesame seeds and serve.

 

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

615.594.8234



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