CFE Program: Class @ 10AM

Dynamic Warmup

Pose Running Drills


800m Sprint

Row for Cals

Score Total Calories.

Happy 16th Birthday to Austin!!

Austin is excelling in our CF Teens Program and we couldn’t be more excited to do today’s WOD in honor of him. Work Hard, Stay Humble!

CF Program:


Dynamic Warmup

MOD: Back Squat

5-5-5-5-5 @ 80%

WOD:20M Double Under Poker

Wager Reps on Double Unders

Score Completed Wager, Forfeit Uncompleted Wager

Between Each Wager you must Run or Row 100M and Complete 3R of Any Movement: Athlete Choice

Score Total Reps at the end of 20M

LV1: Wager Consequtive Situps/Work OHS to a box with No Bar

LV2: Wager Consequtive Single Jumps/Work Hang Snatch (35/15) or Pullups

LV3/4: Rx’d

CrossFit Solafide

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Clarksville, TN 37040


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