CFE Class Time @ 530am

Dynamic Warmup

MOB Warmup

Pose Running Drills

Agility Ladder Drills

WOD: For Time


Rest 2m Between Sprints


CF Program:

MOB Warmup: Low Back/Overhead/Scap/Trap

Dynamic Warmup

MOD: Shoulder Press




10 Alt Pistols

15 Situps

LV1: 5 pushups/10 box squats/15 situps/150m Row

LV2: 5 ring push ups/ 10 air squats/15 situps

LV3: 5 assisted hspu/10 assisted pistols/15 situps

LV4: Rx’d

A QUICK WORD ABOUT RX’D WOD’s…..RX’D WOD’s ARE NOT THE GOAL FOR EVERY ATHLETE NOR SHOULD THEY BE. IT CAN CERTAINLY BE YOUR GOAL IF YOU ARE LOOKING TO EXCEL IN THE SPORT OF CROSSFIT, IF YOU ARE LOOKING TO GET AS STRONG, AS FAST, AS FIT AS POSSIBLE. BUT IT DOES NOT HAVE TO BE THE END ALL BE ALL GOAL!!!!  Maybe you are just looking to be healthy or toned, maybe your goal is to offset injury and promote as much physical strength as you can while doing so, maybe you are in here for rehab or you are looking for optimal fat loss….everyone has different goals and that is a good thing. What is good for Paul isnt neccessarily good for Mary. That is why we offer the LEVEL’s of Modification. It doesn’t mean you are a pansy just because you chose LV1 on Monday and then you did LV3 on Thursday. We have to be real and we have to be honest with ourselves and with our bodies. Who cares if Joe is finished before you or if Jane has 500# on the bar…Good for them! Some of us have no business even looking at 500# or we dont have the desire to ever pick it up. Don’t ever feel like you have to measure up to someone else’s standards. Do what is right for you. Listen to your Coach and take the advice. If you need more work on technique…that is legit…keep the weight off and drill that technique and form until you have it perfected! You will see better gains in strength, movement pattern and even in your physique that way. Your confidence will also be greater because you won’t be as likely to go through that awkward stage of “What am I doing wrong? I seem to have plateaued? I dont understand….” etc. RX’d WOD’s are written to be hard… Even the strongest athlete you know at the box right now started at LV1 and worked their way up the ladder…but that was by choice and with a lot of hard work and dedication. If getting to RX’d is your goal…Awesome!! But lets accept the challenge of getting there without killing ourselves. We don’t want to hold you back but we do require that you move upward in the safest possible way for you! Happy Training Team!

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040


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