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CFE:

MOB

DYNWU

400m Run

50/40 Sit-ups/Pushballs

600m Run

30/20 MBC/KBS

1200m Run

10/10 HSPU/Pistols

1200m Run

20/30 MBS/T2B

600m Run

40/50 DUB/Lunge

400m Run

 

CF:

FREE Community WORKOUT AT 9am with Coach Andy in The Annex! 

EOD WOD at 9am in the Main Facility

SECF is having a Grand Re Opening for the The New Owners! CFSF plans to attend after the EOD WOD around 11am! Join us!!

EOD 130 Memorial WOD:

INDIVIDUAL MOVEMENTS:

33 Front Squats at 135lbs Men / 95lbs Women

33 Kettlebell Swings at 2 Pood Men / 1 Pood Women

8 Lateral Barbell Burpees

33 Hang Power Cleans at 135lbs Men / 95lbs Women

33 Push Press Single Kettlebell at 1.5 Pood Men / 1 Pood Women

8 Lateral Barbell Burpees

33 Chest to Bar Pull-ups

33 Box Jumps 30” Men / 24” Women

8 Lateral Barbell Burpees

33 Push-ups

33 “Pendlay” Barbell Rows 135lbs Men / 95lbs Women

8 Lateral Barbell Burpees

“MASTER” – Individual RX Workout: Prescribed weights listed above, prescribed movements listed above, and completed as an individual with a 10lb weighted vest or body armor (Athlete’s choice). The movements will be completed as a “Chipper”. Athlete cannot proceed to the next movement until all 33 reps have been completed.

“SENIOR” – Modified Individual Workout: NO BODY ARMOR OR WEIGHT VEST. Prescribed weights listed above, prescribed movements listed above, and completed as an individual. The movements will be completed as a “Chipper”. Athlete cannot proceed to the next movement until all 33 reps have been completed.

“BASIC” – Modified Individual Workout: NO BODY ARMOR OR WEIGHT VEST. MODIFIED WEIGHTS/MOVEMENTS. Prescribed movements listed above or substitutions and completed as an individual. The movements will be completed as a “Chipper”. Athlete cannot proceed to the next movement until all 33 reps have been completed.

“CANDIDATE” – Modified Individual Workout: NO BODY ARMOR OR WEIGHT VEST. MODIFIED WEIGHTS. MODIFIED MOVEMENTS, MODIFIED REPS. Prescribed movements listed above or substitutions and completed as an individual. The movements will be completed as a “Chipper”. Athlete cannot proceed to the next movement until all reps have been completed.

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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