CFE Class Time: 10am

10 by 100m – 30s Rest between Intervals

If you missed the Sat Tom King 1/2 Marathon Training Group Meeting you can still get in on the training with us. See Coach Stacy or Nicole for more details or shoot them an Email.

***Starting this week: CoEd 11am Class M/W/F. M/W Classes will now run at 5pm/6pm/7pm with the 7pm Class being an Advanced Strength Class. New Teen and Kids Class times start this week too! Take a look at our updated Calendar.

CF Program:


A. 50 Dbl Unders-10 Ring Dips-10 Pulls on Rower Set at 10 as Hard as Fast as you can Go

B. Pull from Rack: 5 Sets: 3 Front Squat to 1 Split Jerk: Increase Load with Each Set. Score Last Set.

C. 8M of Cindy: 1 Round=5 Pullups, 10 Pushups, 15 Air Squats: Score Total Rounds Completed.

D. 1 Mile Run for Time

LV1: A. 100 Jump Rope-25 Situps-25 Knee Pushups B. 8 Sets: 5 Reps on Front Squat (No Wgt) Then 5 Sets: 3 Reps Push Jerk (35/15) C. Mo’d Cindy D. Row

LV2: A. 200 Jump Rope-35 Rollups-25 Pushups B. 8 Sets: 5 Reps on Front Squat (35/15) Then 5 Sets: 3 Reps Push Jerk (55/35) C. Mod/Asstd Cindy D. Row

LV3: A. 400 Jump Rope with Dbl Skill Work-Assd Dips B.Increase Load to 80% not Failure C. Asstd Cindy

LV4: Rx’d

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

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