Month: December 2014

imagesIts New Years Eve and the gym is Open today!!!

Classes are Limited so be sure you get your WOD in when you can! 

530am with Nicole G

9am with Becky and Andy

10am with Wendy

11am with Silvia

You may also come in and utilize the small space or Annex for Open Gym time during these hours! 530am and 9-12pm. 

 

NEW YEARS EVE WOD:

MOB / DYNWU

 

A. Hang Snatch 

Work to 1RM or PR

 

B. For Time: 20M CAP

10 Front Squats (135/85)

10 Box Jumps (24/20)

10 Thrusters (135/85)

10 Power Cleans (135/85)

10 K2A or K2E

10 Burpee Pull-ups

10 Power Cleans (135/85)

10 Thrusters (135/85)

10 Box Jumps (23/20)

10 Front Squats (135/85)

 

CE)

OHS (155/105)

Box Jump Overs 

Thrusters (155/105)

Power Cleans (205/125)

T2B

Burpee Muscle Ups

 

*1Mile Cool Down Run Optional

 

photo-15CFE:

MOB/DYNWU

4 RFT:

400m Run

16 KB Step Ups

12 Goblet Squats

8 SDHP

6 Lying T2KB

 

 

 

CF:

MOB/DYNWU. 

 

A. Push Press. From Rack. 12M. 

5 by 5 

4 by 5 Increasing to 70%

 

B. 4 RFT. 

100m Sprint

10 Front Rack Lunge (95/65)

10 Pushups 

10 Situps

 

CE)

Overhead Lunge

GHD

 

C. Partner Speed Work. Complete Sled (90/45) and Row Sprints  for Time.

5 Rounds:  

1 Partner Rows while the other Partner Pulls Sled for 100m 

Each Person will Row 5 Times and Each Person will Pull the Sled 5 Times. 

 

photo-13CF:

MOB

DYNWU

 

A. Strength

Back Squat

4 by 5 @ 75%

1 by 3 @ 85%

1 by 8 @ 65%

 

 

B. Met Con

“10-1”

Hang Squat Clean (135/95)

Double Squat Wallball (20/14)

 

C. Speed Work:

10 by 50m Sled Drag Sprints (90/45)

Rest 30s Between each Sprint

photo-17CFE:

MOB

DYNWU

20M EMOM

150m Row

10 Plate Burpees 

 

 

CF:

MOB

DYNWU

 

A. 8 Reps Every Other Minute for  10 Rounds. Even Min Complete 30 Flutter Kicks and Rest.

Body Weight Back Squat. Pull Weight from Rack Each Set. 

 

B. Clean and Jerk. For Quality.

10R @ 75%

8R @ 85%

6R @ 90%

 

C. For Time:

800m Run

21-15-9

Decline Pushups

Box Dips

 

CE)

HSPU

Ring Dips

photo-10FREE Community Workout @ 9am Open to the Public!!

 

CFE: 830am

MOB

DYNWU

“Deck of Cards” 

 

 

CF:

MOB/DYNWU

 

“Twas the Day after Christmas….” 

For Time:

3 Rounds:

5 S2O (115/75)

10 DL (115/75)

15 Box Jumps (24/20)

Then: 

3000m Row

9 Snatch (135/95)

2000m Row

6 Snatch (155/105)

1000m Row

3 Snatch (175/115)

Then:

3 Rounds:

10 Thrusters (115/75)

5 Pull-ups

 

 

santalift-e1386798016143Holiday Hours:

Christmas Eve Classes:

530am CF w/ Coach Nicole G

9am CF w/ Coach Andy and Leslie

10am CF w/ Coach April

11am CF w/ Coach Silvia

 

 

We will be CLOSED on Christmas Day! 

MERRY CHRISTMAS from the CrossFit SolaFide Family!!! 

Classes will meet as Normally Scheduled Dec 26th. However; Please see our Calendar for all Class Changes and Cancellations through the remainder of the Year!

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

615.594.8234



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