Month: October 2011

THERE WILL BE A FUNDAMENTALS CLASS TODAY AT 10 AM. WE WILL NOT BE HAVING ANOTHER ONE FOR THE NEXT TWO WEEKS.

Time Trials. Movements will be revealed when you arrive at box. There will be 6 Movements. Completed within Set Time for Set Reps.  You will be allotted 2 mins to Rest between Each Movement. Expectation is all out…Everything you have….Empty the tank! Full ROM, Proper Tech, EVERY Rep…otherwise its a No Rep.

“To one who has faith, no explanation is necessary. To one without faith, no
explanation is possible.”   
Thomas Aquinas

Faith is THE way of life for EVERY mature Christian.

Faith is a subject that we all so often talk about. Yet, faith is a concept that is often not practiced by the average Christian to any great degree. The average Christian is much more apt to go by what he sees, feels, thinks or observes rather than by what he does NOT see, feel, think or observe, which in reality, is the biblical way.

A personal study of faith and trust in God will greatly change the life of the believer. However, there must be a submissive attitude and obedient action in order for the seed of faith to grow and flourish in the individual.

The point is this, GOD CANNOT BE PLEASED AT ALL BY ANYONE IN ANY WAY APART FROM FAITH according to Hebrews 11:6.

Spiritual WOD of the Day: Ask yourself this question: If you are not living by faith……what are you living by?? Who are you trusting in? Yourself, Spouse, Job, the Government….we have all put our faith in someone or something…who…or what is it?

Dynamic Warmup

Shoulder Mobility w/PVC

OHS Review-Tech Check on PVC

WOD: Nasty Girls Mixer

3 Rounds of Cindy

2 Rounds of Nancy

9-6-3 of Diane

3 Rounds of Cindy

 

Cindy: 5 Pullups, 10 Pushups, 15 Squats

Nancy: 400m Run, 15 OHS (95/65)

Diane: (9-6-3) Deadlift (225/175), Handstand Pushups

There will be NO pm classes tonight due to Trick or Treating for the Goblins going on  at the same time as WOD. Also, 530am Class will be CoEd.

Warmup:

400m Backwards Run

50m Side Shuffle Right

50m Side Shuffle Left

10 Med Ball Clean and Shoot

10 T2B

10 Med Ball CrossOver Pushups

WOD: “Pukie”

5  Rds – 30 sec Mandatory Rest between Each Round- 1 Min spent at Each Station- Rotate to Next Station without Resting- Max Effort for Max Reps

Air Squats

Burpees

Push Press (95/65)

SDHP (95/65)

Lateral Bar Jumps

Dynamic Warmup

Tug of War

Adult Dodgeball

MOD: Review Power Snatch

Stance, Grip, Progression, Overhead Position

WOD: “16”

Power Snatch (85/55)

Slam Ball (20/16)

15-1, 14-2, 13-3….1-15.

Have you worked your “CORE” today?? WoW…Midline Stability Baby!

WarmUp:

15 Strokes on Rower (Max Calories Burnt)

15 Ring Dips

15 CTB Pullups

15 Second Dead Hang

15 K2E

15 Strokes on Rower (Max Calories Burnt)

SKILL:

Muscle Up Progression

WOD: AMRAP 20

5 Bear Complex (95/65)

4 Lateral Bar Jumps (Total of 8 Reps)

3 Elevated Pushups

2 Wall Climb

1 Muscle Up

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

615.594.8234



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