Month: August 2011

Sunday August 28th, 2011

Sunday is a Day of Rest! Please remember to keep the Spitzack Family in your prayers this week as they seek to be obedient to the Lord our God. Pray for safe travels, health, understanding, God’s will and plan to be revealed, pray for God to work in and through thier lives.

‘Do not fear, for I am with you; do not anxiously look about you, for I am your God. I will  strengthen you, surely I will help you, surely I will uphold you with My righteous right hand.’ Isaiah 41:10

I have set the Lord continually before me; because He is at my right hand, I shall not be moved. Psalm 16:8

“And this is the confidence that we have in him, that, if we ask any thing according to his will, he hears us: And if we know that he hear us, whatsoever we ask, we know that we have the petitions that we desired of him.” – 1 John 5:14-15

Saturday August 27th, 2011

 WarmUp: 4 by 400m Run w/ 1m Rest Between Each

 Box Jumps: 50R on 20In Box

 Shuttle Run

 Bench Press: 60% BW by 50 Reps, 80% BW by Max Reps, 10 Reps on 80% Negative Downs


 7 Situps, 14 OH Lunge (95/65), 7 Pistols, 100m KB Waiter Walk (2Pood/1.5Pood)


As most of you already know Nicole will be in Ethiopia this upcoming week. The box will however be operating at normal business hours. There are a few exceptions due to the Labor Day holiday weekend. So please see below and plan accordingly. Keep in mind we will not be accepting any new clients during this time. We will not be teaching any Fundamentals classes. We will not be allowing any newbie drop in’s during this time. Drop in’s will be limited to those that have previously visited our box, people who are traveling from other boxes, or people that are passing thru and are LV1 Cert. Please dont hesitate to call, text, or email with questions.

LABOR DAY HOURS: ALL Labor Day Classes are Limited to 15 people. You must sign up in advance for all Labor Day Classes. All Labor Day wknd Classes will be CoEd. There will be a sign up sheet at the box…get your name on it now!

Friday: Sept 2nd: ONLY 2 Classes: 530am, 9am

Saturday: Sept 3rd: Only 1 Class: 9am

Sunday: NO CLASS

Monday: NO CLASS

Tuesday we will resume our normal operating busisness hours. Please see the Class schedule for more specific class times.

Friday August 26th, 2011

 Shoulder Mobility.


 500m Row, 400m Run, 10 Shoulder Press, 15 Push Press, 20 Push Jerk


 Split Jerk : Progression. Proper Execution.


 4 Rds/4 Mins/1 Min Rest.

 3 Burpees, 5 Parallette Jumps, 7 Med Ball Cleans (20/16), 9 Box Jumps (24/20)

Thursday August 25th, 2011

*** Friday August 26th at 630 am there will be a MEN’s ONLY Fundamentals Class. It is by private invitation or appointment only. If you are interested in this class you must pre register by contacting us via telephone or email. ***

LITTLE DOGS                                       

Lateral jumps
line hops
SKILL  handstand push ups
5 db cleans
5 box jumps

Lateral jumps
line hops
10 db cleans
10 box jumps
SKILL  Stretch


Thursday August 25th, 2011

Warm Up: Coaches Choice


Strength Bias: 5 by 5

Back Squat


12 Reps Performed at Full ROM w/RX Wgt

KB Swing

50 KB swings (50/35)
10 Air squats
200m run
40 KB swings
20 squats
200m run
30 KB swings
30 squats
200m run
20 KB swings
40  squats
200m run
10 KB swings
50 squats
200m run

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040


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