1421608_10151965373519070_1148047620_nToday’s Schedule is Different than Usual. Please See Below:

830am: CFE

9am: CF

Today’s CF WOD will be a Sister Box Swap with SECF. There WILL NOT be a 930 WOD Today.

Box will be Open at 815am. Please come early. WOD starts Promptly at 9am, Do NOT be Late!!! Child watch will be available at both boxes…however; your child will go to there normal Child Watch Location. For example; If you are a SECF Athlete your Child will need to be dropped off at SECF before you come to CFSF.

Progressions will also meet at 9am Today!!

1030am: CFCore

1130am: CFCommunity WOD




45M TT


CF: “Sister Box Swap” WOD

***ALL SECF and ALL CFSF Athletes will meet at CFSF Today no Later than 8:50am


WOD: For Time

800m Run


Hang Power Clean (95/65)

Push Press (95/65)


800m Run

40 Wallballs (20/14)

40 Dbl Unders


***You will be on a Continuous Clock until you have Completed the Entire Workload. You are not allowed to Partition Movements and Workload Must be Completed in the Order in which it is Written. Please be sure to grab a whiteboard and write down the WOD upon getting to box so you do not lose track of order and movements. You will complete an 800m Run first. Then you will complete the entire 21-15-9 portion of the WOD.  Just like “Fran” you will complete 21 Hang Power Cleans, then 21 Push Press, then 21 Pullups…Then 15, 15, 15. Then 9, 9, 9. Then you will run 800m again. You will come back into the box and finish the WOD with 40 WB and 40 DUs. Please be sure that you Modify appropriately. Please see Levels listed below and determine which Level best fits your Physical Ability.

LV1: 500m Row/21-15-9: DB Hang Power Clean or 15# Trainer Bar Hang Power Clean/Push Press(DB or BB 15#)/Pushups/500m Row/40 Air Squats to a 12″ Box/40 Abmat Situps

LV2: 800m Row or Run/21-15-9: HPC (55/35#)/PP (55/35#)/Pullups w/Low Bar or Thick Resistance Band/800m Row or Run/40 WB (10#/6#)/80 Regular Jump Ropes

LV3: 800m Run/ HPC (75#/45-55#)/ PP (75#/45-55#)/Pullups w/Light Resistance Band/800m Run/40 WB (14#/10#)/160 Regular Jump Ropes or 40 Dbl Unders

LV4: Rx’d

CrossFit Solafide

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