Month: December 2011

New Year Wknd Hours

Saturday: Open Gym 9-11, Kids WOD 1030am

Saturday New Years Eve Party @ Chris and Shelly’s House

Bring a CLEAN dish to share!! Kids are welcome!

Sunday: Open Gym 12-2

Monday: All normal Class times will resume.

All CrossFitters are welcome to Open Gym. Open Gym is always Free!

Friday Dec 30th, 2011

Total Body Mobility

The way to bring more strength to the CrossFit approach is with the CrossFit Total. The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift, the three most effective lifts in existence for developing and testing functional strength.

CrossFit Total:

Back Squat + Shoulder Press + Deadlift

3 Attempts at Each Movement, WarmUp Accordingly to Movement, Total score is a sum of the Final Executed Attempt of all 3 Movements.

Thursday Dec 29th, 2011

Warm-up:  Shuttle run relay

Skill:  Kids-animal walks/jumping 
         Teens-Double unders/ jumping
WOD:  10!
          Box jumps
          Back squats
          Double unders (teens only)
Adult WOD:
Dynamic Legs
Shuttle Run
1 Mile Run
Skill Work: Athlete’s Choice
Push Jerk
Split Jerk
Snatch or OHS w/ Combo
Dbl Unders
Wall Climbs
Muscle Ups
or Handstand Walks

Wednesday Dec 28th, 2011

Change of Plans!!! CF Total will be on Friday!!!


Dynamic Mix

Shoulder/Hip Mobility


Max Height Box Jump

WOD: Dirty Thirty

30 SDHP (95/65)

30 Pullups

30 Kettlebell Swings (50/35)

30 Box Jumps (24/20)

30 Knees to Elbows

30 Push Press (95/65) 

30 Situps

30 Wallballs (20/16)

30 Burpees

30 Double unders

300m Sprint

Tuesday Dec 27th, 2011

We all have received that one gift…the one that keeps on giving…all year round! Hope everyone had a Merry Christmas! Dont forget to smile, be nice, have patience today … even while standing in those long return lines!!!

Kid/Teen WOD:

WARM UP:  3x/5x  Box jumps>3/5 jump to support> 3/5 cartwheels

SKILL:  Ring Play and Inverted Hang
WOD:  “Cindy”  6min/15min
5 Pull ups              
10 Push ups
15 Squats
Adult Classes:
All Classes are back on Schedule today. Keep an eye out for special New Years hours later in the week!!!
500m Row
400m Run
15 DB Thrusters(25/15)
15 KB Swings (50/35)
15 T2B
15 Catapults (20/16)
Ring Work
Inversion, Ring HSPU, L Thrus
Review Full Clean.
WOD: 20m for Reps and Wgt/Alt Mins
Dbl Unders
***Note that Dbl Unders are just for Fun! Reps do not count towards total score.

Monday Dec 26th, 2011

Dynamic Mix

You must begin and finish with the 1 Mile Run. You may split movements up however you would like; (ex) 10 Rounds of 10 Reps on each movement, etc…Movements can be completed all at once as well. Athlete’s Choice.

Reminder! There are NO 530am or 11am Classes today!!! All Classes today are COED.



1 Mile Run

100 Pullups

100 Pushups

100 Situps

100 Squats

1 Mile Run

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040


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