Month: February 2015

IMG_3614Free Workout at 9am!!! All are Welcome and Childcare is Provided!!

CFE: 830am

MOB/DYNWU

Partner WOD:

3 Rounds:

40 WB

40 KB SDHP

40 Box Step Ups

40 Burpees

40 Cal Row

Rest 1M Between Rounds.

 

CF: 930/1030am

MOB/DYNWU

Partner WOD:

Split Workload as Needed. 

100 Dbl Unders

50 Cal Row

40 Squat Cleans (135/85)

30 Push Jerk (135/85)

20 Burpees Over the Bar

10 Muscle Ups

20 Burpees Over the Bar

30 Thrusters (135/85)

40 DL (135/85)

50 Cal Row

100 Dbl Unders

 

CE)

Use Fat Bar for Cleans, Jerks, DL and Thrusters (165/115) 

IMG_3601CFE:

MOB/DYNWU

7 RFT:

7 Box Step Ups

200m Sprint

7 KBS

200m Sprint

28 DU

 

 

 

CF:

MOB/DYNWU

A. Back Squat

5 by 3. Increase Load.

 

B. Push Press from Rig

8 by 2. Increase Load.

 

C. 4RFT:

20s Dead Hang Hold

50m OH Walking Lunge (45/25)

20 Situps

15 Cal Row

 

 

IMG_3885CFE:

MOB/DYNWU

10 RFT

100m Sprint/10 Jump Squats/1 Wall Walk

Then:

100 SU/50 Pushups/25 Pull-ups

 

 

CF:

MOB/DYNWU

A. Strict Skill Work

Wide Grip Pull-up 3 by 8-12

Ring Dip 3 by 6-10

 

B. DL

3 by 8

2 by 5

1 by 12

*Increasing Load

 

C.12M AMRAP

12 Power Cleans (135/95)

12 Front Squat (135/95)

12 Burpees 

 

D. 500m Row for Time

IMG_3266Are You Ready??

The 2015 CrossFit Open starts Tonight!!!

15.1 will be Released and CFSF Friday Night Lights will kick off Tomorrow! Have you Registered Yet??? There is still plenty of time to Sign up! Cost is only $20 and is Open and Scalable to all Participants. 

We will Host The CF Open WOD Weekly on Fridays all day and during our Special Community Event Friday Night Lights and Sundays during Open Gym from 2-4PM.

Every Friday you will have the opportunity to Complete the WOD at any of our Classes. However; from 5-7pm we will be having Friday Night Lights which is where our Community will come together to throw down on each Open WOD! From the Newbies to the Firebreathers!!! We will do a Weekly Raffle drawing where each Registered Athlete will receive a FREE Raffle ticket for just participating and we will draw a winner each week! We have some AMAZING raffle prizes so don’t miss out!! We will also be having a Potluck after each Friday Night Lights session! 

Also for every Registered Athlete you will receive a FREE WOD per week as well as FREE Childwatch during the Open WOD! What are you waiting for?? The Open is all about Community! Amaze Yourself…get out of your Comfort Zone…Inspire someone …Sign up today!! 

http://games.crossfit.com/about-the-games/the-open

IMG_3612CFE:

MOB

DYNWU

(LI)

6 by 800m. Row.

90s Rest 

between Each Row.

 

 

 

 

CF:

MOB/DYNWU

A. 8M HSPU Skill Work

Work Strict and Kip. Work also Wall Hold facing Outward.

 

B. 21-15-9

Box Jumps (24/20)

KBS (2P/1.5P)

T2B

 

C. 5 RFT: 

3 Bear Complex (135/85)

2 Muscle Ups or (4)CTB Pull-ups and (4)Ring Dips

1 Rope Climb

 

IMG_3610CFE:

MOB/DYNWU

(SI) Run/Row

4 by 300m. 30s Rest

3 by 400m. 45s Rest

2 by 600m. 1M Rest

 

 

 

 

 

CF:

MOB/DYNWU

“Snowmagadeon Show Down”

5 Rounds: 40M CAP

50 Dbl Unders

12 Thrusters (95/65)

* Increase the weight of the Barbell by 10# with Each Round 

25 Unbroken Wallballs (20/14)

*If Reps are NoT Completed Unbroken there is a 15 Burpee Rep Penalty Each Time you Break

10 Pull-ups

100m Sprint

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

615.594.8234



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