Month: September 2012


Day 1 of our 3 Week Nutrition Challenge starts Today!!

We have 46 Athletes Participating in this Challenge!!!

Good luck Team!! Lets do this!!!

Dont forget to join our Facebook group “What I Ate Today” for recipes ideas, motivation, and accountability!

MOB Warmup

Dynamic Warmup

WOD: “Filthy Fifty” For Time

50 Box Jump (24/20)

50 Jumping Pullups

50 KB Swings (53/35)

50 Walking Lunges

50 K2E

50 Push Press (45/25)

50 Good Mornings (45/25)

50 Wallballs (20/14)

50 Burpees

50 Dbl Unders

LV1: Dirty Thirty: Same Movements only 30 Reps

Step Up/Box Pullup/(20/12)/Air Squat/Lying K2E/(PVC) (14/8)JR

LV2: Box (20/12)Band Pullup/(25/18)/ Leg Raise/(25/15)(16/10)JR

LV3: (35/25)(35/20)(20/12)

LV4: Rx’d


Today’s Spiritual WOD:

I was asked this week: “What motivates you? What inspires you? What keeps you going??”

I didn’t have time to ponder the question or to even answer adequately. Instead I was expected to just pour out whatever it was that came to my mind. In that moment I knew what inspired me and I could tell you what my current motivation was. But what are these questions really asking us? Be real with yourself today. Journal these three questions and reflect on your answers. Also consider the opposing questions: “What de-motivates you?? What hinders your growth? What keeps you from pursuing your dreams and amibitions?” Dream Big! Listen and Obey! Walk and Live by Faith.

Revelation 3:8 “See, I  have placed before you an open door that no one can shut.”  

“There is no magic in small plans. When I consider my ministry, I think of the world. Anything less than that would not be worthy of Christ nor of His will for my life.”   – Henrietta Mears


Congrats to Coach Shelly representing CFSF at The Olympia this year!!

CrossFit challenge at the BSN booth:

10-8-6 Hang cleans (95) /Traverse across monkey bars /Burpees

Women’s time to beat was 3:23 Shelly’s time 2:57 She killed it! And she was timed by Camille Leblanc-Bazinet with Rich Froning looking on!! Way to go Shelly!!



Saturday WOD: HOPPER

There were 3 WOD’s in today’s HOPPER….athletes had to choose a number 1-3 after all athletes had chosen their number the WOD’s were posted on the white board. Athlete’s were given 50mins to complete their selected WOD.

WOD 1:

10K Run or Row- In remaining time complete AMRAP of Squat Snatch (96/65)

Score 10K time and total reps on Squat Snatch

WOD 2:

Fran (95/65)

Karen (20/14)

7m of Vertical Burpees to a 6″ above Head Target

Only Score the Burpees

WOD 3:

Nancy (96/65)

Isabel (135/95)

Jackie (45/25)

Score Total Time


Dont forget we have our Pre Schooler Class every Friday at 9am. Hope to see your munchkin WODing tomorrow with us!!

MOB Warmup

MOD: Max Height Box Jump

Endurance Warmup:

4 by 200m w/ 60s Rest

WOD: Bench Press


Squat Clean Thruster


$$ CASH OUT $$


1000m Row for Time


Anything in this pile belong to you??

This was all in our Lost and Found bin yesterday and whatever hasnt been claimed by Friday is going to the Goodwill.


Run 400m

25 Dbl Unders (100 Singles)

Backward Run 200m

25 Dbl Unders (100 Singles)

Run 400m

MOB Warmup


Shoulder Press



9 Donkey Kicks

6 Push Press to Behind the Neck Push Press (85/55)

9 Lateral Bar Jumps

LV1: Situps/(35/15)/Air Squats

LV2: Hollow Rocks/(55/35)/Parallette Hops

LV3: (75/45)

LV4: Rx’d

***Clean Bar and then Drive into 1 Push Press. Rack on Back. Drive into 1 Behind the Neck Push Press= 1 Rep. You do not have to clean the barbell from the ground every rep. Lateral Bar Jump is 1, 1. 2,2. Etc. You must clear the barbell twice per 1 rep.



Dynamic Warmup

MOB Warmup


DB Snatch

KB Snatch

Skill Work


Work to 1RM on Each Arm

Any Variation can be Used: Power/Squat/Split


12 Barbell Lunge (95/65)

12 Barbell Box Step Ups (95/65)

12 Stiff Leg DL (95/65)

12 Grasshoppers

LV1: Back Squat (35/15) Step up to 12″ Box / Situps

LV2: Unweighted Lunge/ Step up to 20″ Box/(55/35)/Mtn Climbers

LV3: (75/55)

LV4: Rx’d

GG5: (135/95)

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040


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