566074_10151306540044070_1597187237_nWe hope everyone had a Merry Christmas and a Happy New Year!!! It is now the time of year that we all make those Resolutions and Goals. We reflect on the past year and make decisions about things we are going to stop doing, start doing, or changes that we are going to make.

We will be starting a Nutrition Challenge soon and we will be starting monthly Nutrition Workshops that are intended to help you transition from the Western Diet to a Clean Eating Lifestyle. We will also be offering a monthly Mobility Workshop. Goodness knows that we all need a more mobility in our lives!! A lot of changes for CFSF in 2013 so please be sure to check the schedule, shoot us an emial with any questions, or ask a Coach next time you are at the Box.

CFE Class time 10AM:

Dynamic WU/MOB WU/Pose Drills

6/400m Sprints. 2M Rest between.

 

CF Program: All Classes Resume at Regular Times Today

Lateral/Agility WU

MOB WU

MOD:

Back Squat

8 by 3

WOD: 21-15-9

Lateral Box Jumps (24/20)

Jumping Squats to 6″ Target

Slam Balls to Wall (20/14)  Standing 6′ from Target

LV1: Work to Perfect Air Squat: WOD: Lateral Step Up to 45# Plate/Air Squat/Slamball to Floor(8#)

LV2: 5 by 8 at Set Wgt: WOD: Lateral Step Up 12″/Vertical Jump to 4″ Target/Slamball to Floor (10#)

LV3: (16-12#)

LV4: Rx’d

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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