Month: July 2011

Sunday July 31st, 2011

Sunday is a Day of Rest!


Starting this week Aug 2nd the TUES/THURS 530am Classes will be CoEd.

Monday Night there is a Fundamentals Class at 530pm.

The NEW Hours that are posted DO NOT start until next Tuesday when school is back in Full Time. Therefore, there will be normal hours on all days. Friday is a half day for students and Monday there is no school…therefore the hours will be the same on Monday. On this upcoming Friday Aug 5th there will be 3 classes only: 530am, 9am, 10am in order to accomadate parents picking up children etc.

There is NO longer a 130 Class.

We have a few people going for thier LV1 Certification this upcoming wknd. Please keep them in your prayers and give them some extra encouragement this week! They are ready!!!

2 Thessalonians 3:10-13 “The one who is unwilling to work shall not eat. Some among you are idle and disruptive. They are not busy; they are busybodies. Such people we command and urge in the Lord Jesus Christ to settle down and earn the food they eat. And as for you, brothers and sisters, NEVER tire of doing what is good.”

Saturday July 30th, 2011

Lower Body Mobility.

Upper Body Mobility.

TEAM WOD: Team’s of 3: 4 Rounds

Rd #1: 1 mile Run, 100 Back Squat (105/75), 100 Pushups

Rd #2: 100 Dbl Unders, 100 Situps, 100 Ring Dips

Rd #3: 1 mile Run, 100 Front Squats (105/75), 100 Pullups

Rd #4: 100 Slam Balls (16/12), 100 Push Press (105/75), 100 Walking Lunges

Whole Team Finishes with 400m Sprint. Grab time when last runner from Team is in. Rules:Only one person working an individual movement at a time, cant move to next round until all persons from each team have completed thier station, Sloppy reps will not be counted; therefore; modify as needed.

Friday July 29th, 2011

1600m Row

5 Mins Jump Rope: Anyway you can get them without stopping!

Atlas Stone Technique and Execution

Strength Bias: Thruster

3-2-2-1-1-1 to PR or Failure


800m Run

30 Thrusters (95/65)

400m Run

30 KB (2P/1.5Pood)

400m Run

30 KB Snatch (1.5P/1Pood)

400m Run

30 V Ups Wgt’d (35/25)

800m Run

Thursday July 28th, 2011


400m Run

25 Burpees

300m Run

20 Wallballs

200m Run

15 GHD

100m Run

10 Dbl Unders

MOD: Squat Clean

3-3-3-2-1-1-1 to PR or Failure


5 Hang Squat Clean (135/95)

10 Box Jumps (24/20)

100m KB Waiter Walk (2P/1.5Pood)

Wednesday July 27, 2011

New Hours Effective Next Week!!!

M: 530am, 9, 10, 11, 630pm

TTH: 530am, 9, 10, 630pm

WF: 530am, 9, 10, 11

Sat: 930am

There is NO 130 Class Today!!! With the New Hours there will be no 130 Class due to lack of participation at that time. I will be adding an 11am Class to see how it does. I may  also be adding a pm class on Wed Night in the Fall.




OHS, Med Ball Clean


1 min Rotations: Row, Shoulder Mobility, Plank Hold, Foam Roller

WOD: 2 min Stations, 3 Cycles, If the run is not finished in 2 min window its DNF.

Med Ball Clean (20/16)


OHS (95/65)

200m Backwards Run

Tuesday July 26th, 2011

Shoulder Mobility.

Warmup: 3 Rds

3 L Ups

6 Strict CTB Pullups

9 Kipping Pullups

5 Double Tire Jumps

WOD: 21-15-9 with 400m Sandbag Run between each Set

DL (225/155)

Hand Release Pushups

Free Standing Donkey Kicks

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040


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