Month: March 2017

All normally scheduled classes will be cancelled for our 5th Annual ReDefine Beautiful Event!

Doors open at 8am!!  All ladies are welcome!!

*International and Industrial Park Dr will be closed near Beachaven.  Please use Exit 4 to Alfred Thun Rd and Corporate Parkway when arriving*

With a heavy heart we will be cancelling class today at 11 am.  If you would like to pay your respects, Kyle Wagley’s memorial at Fort Campbell will take place at 10:30am at Liberty Chapel.

CFE:

6 rft:
21 walking lunges
15 pull-ups
9 burpees
600m

CF:

A. Warm Up
B. 30 Power Snatch 95/65
20 Pistols
10 Ring Dips
20 Pistols
30 Power Snatch 95/65
C. Core Cashout
4 Rounds of :45 on/ :15 off
Hanging L Sit Holds
L Side Plank
Supine Bicycle
R Side Plank

CFE:

5 rft:
40 double unders
400m
30 grasshoppers
20 push-ups
10 V ups

CF:

A. Warm Up
B. EMOM 12
Odd – 10 HSPU
Even – 10 DL 225/155
C. AMRAP 18
30 Push Jerks 115/80
30 Cal Row
30 T2B

CFE:

30m AMRAP
300m
15 goblet squats
30 sit-ups
15 KBS
30 air squats

CF:

A. Warm Up
B. DU Skill Work
C. 10RFT
10 Power Clean 115/80
15 Wallballs 20/14
20 DU

CFE:

Long Intervals:
2400m 2 min rest
2 X 1600m, 90 sec rest
800m, All out
1 extra 1600m for full training
Then 5 rft:
10 DB snatch
10 weighted step ups
CF:
A. Warm Up
B. Coach’s Flavor
C. 21-15-9
C2B Pull-ups
Thrusters 95/65
Box Jumps 24/20
Kettlebell Swings 70/53

CFE:

Short Intervals:
4 X 600m, 30 sec rest
3 X 800m, 45 sec rest
1 extra each for full training
Then: 21/15/9
Wallballs
KB DL suitcase style
Sit-ups

CF:

A. Warm Up
B. Tabata
Pull-Up Hold
Hollow Body
Superman Hold
C. For Time
30 OHS 95/65
15 Over the bar Burpees
24 OHS 95/65
12 Over the bar Burpees
18 OHS 95/65
9 Over the bar Burpees

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

615.594.8234



© 2017 CrossFit Solafide | Site by Clarksville Website Design