Month: August 2013



Just a Reminder that today’s CFE Class will NOT be meeting at the Box…trying a Change of Scenery and everyone is meeting over at the Greenway at 8am Sharp! Hope to see you guys there for an off site run!

Doors open at the box today at 830am. We will be MOBing from 830-850am. We will open todays Tribute with Prayer and Pledge and Opening Comments. WOD starts promptly at 9am.

You can Donate here to support the Families of the Fallen Hotshots:

Before we talk about the WOD I want to discuss what the Significance of the Movements:

6 Rounds for the Month of June

30 Air Squats for the Date of June 30th

19 Power Cleans for the Heroes

7 Strict Pullups…because to be a Hotshot you had to be able to do 7 Dead Hang Pullups


“19 Hotshots”

6 RFT:

30 Air Squats

19 Power Cleans (135/95)

7 Strict Pullups

400m Run

LV1 (New to CF): 6 RFT: 30 Box Squat (20)/19 DB Cleans (15/5)/7 Low Bar Pullups/250m Row

LV2: 6 RFT: 30 Box Squat(16)/19 DB Cleans (25/15)/7 Blue Band Pullups/500m Row

LV3: 6 RFT: 30 Squats/19 Power Cleans (65/45)/7 Green Band Pullups/400m Run

LV4: 6 RFT: 30 Squats/19 Power Cleans (95/65)/7 Red Band Pullups/400m Run

LV5: 6RFT: RX’d


In Memory Of:


Jesse Steed, 36

Wade Parker, 22

Joe Thurston, 32

William Warneke, 25

John Percin, 24

Clayton Whitted, 28

Scott Norris, 28

Dustin Deford, 24

Sean Misner, 26

Garret Zuppiger, 27

Travis Carter, 31

Grant McKee, 21

Travis Turbyfill, 27

Andrew Ashcraft, 29

Kevin Woyjeck, 21

Anthony Rose, 23

Eric Marsh, 43

Christopher MacKenzie, 30

Robert Caldwell, 23





sf2Just a Reminder that there is NO YOGA tonight!! Please take note of these Labor Day Wknd Schedule Changes as well:

Friday: Normal Classes

Saturday: 8am: CFE Class is Meeting at the Greenway

9-1030am: CF and CF Progressions Classes Meet for “19 Hotshots” Hero WOD. Doors Open at 830 for MOB/ 1030: CF Core

Sunday: 2-4pm Open Gym

Monday: All Classes are Cancelled Except the Following: 730am CF, 9am CF, 9am CFE, 10am Progressions, 5pm CF


If you are Participating in the “19 Hotshots” WOD tomoro I would discourage you from doing this WOD today….as You will be Smoked after this Doozie!!! Maybe just come in and hit some Rowing Sprint Intervels or AirDynne and Core Work.



Back Squat (95/65)

Med Ball Clean (20/14)

Rep Scheme looks like this: Please grab a White Board and Write this Down as soon as you get to Class. You will mark off as you Complete a Round. It is super hard to keep track of this kinda WOD in your head. This cheat sheet makes life easy for you and for your Coach!

20 BS + 1 MBC

19 BS + 2 MBC

18 BS + 3 MBC

17 BS + 4 MBC

16 BS + 5 MBC

15 BS + 6 MBC

14 BS + 7 MBC

13 BS + 8 MBC

12 BS + 9 MBC

11 BS + 10 MBC

10 BS + 11 MBC

9 BS + 12 MBC

8 BS + 13 MBC

7 BS + 14 MBC

6 BS + 15 MBC

5 BS + 16 MBC

4 BS + 17 MBC

3 BS + 18 MBC

2 BS + 19 MBC

1 BS + 20 MBC




Partner WOD:

800m Weighted Run

@ 200m 50 AS/30 Burpees

@ 400m 40 Slam Balls/20 Pushups

@800m 30 Side Passes/20 Plank Slaps




A. Mup Work…10M – Today is the Day to Get it!!!

B. Turkish Getup Skill Work- 10M- Use all Available Resources

C. Box Jump Variation Drills: Max Hgt/1 Leg/Lateral Jumps/Box Overs/Box Hops. These rotation stations will be Set up as Drill work and you will work thru them as Quickly and Efficiently as Possible.  15M

Please DO NOT Jump on boxes if you are 1.) Scared 2.)Have an achilles or ankle issue 3.) Shouldn’t be Jumping on Boxes for other Safety Reasons

Instead work on Box Step ups. Put diff’t Hgt. boxes up against a wall and practice doing 50 Step Ups on Each Size.

D. 2K Row for Time




400M/15 WB

800M/25M Walking Lunge

1200M/20 BJ

1600M/40 AbMat SU






A. “Karen Split”

Karen is 150 Wallballs (20/14) Full Depth Squat to a 10Ft and 9Ft Target…we are Guna Split it up a Little and see How it Goes! There is a 4 Minute CAP for Each Set of 50 Wallballs. If you do not finish all 50 Score Total Reps completed in 4 Minutes. Every Athlete starts on the Clock together at the Beginning of Each Round. For example if you finish your first set in 2 mins and 30 seconds you will rest for 4 1/2 mins vs just the 3 mins allotted.

50 Wallballs (20/14) 4 Minute CAP.

Rest 3 Minutes.

50 Wallballs (20/14) 4 Minute CAP.

Rest 3 Minutes.

50 Wallballs. (20/14) 4 Minute CAP.

Score your completed Time, Deduct 6 Minutes from your Overall Time and Compare to your Previous Actual Karen Score.


B. Snatch and Situp Ladder: You have 15 Mins to Get as Far as you Can on this Ladder. If you finish Ladder, Score Time.

30 Snatch (65/35)

30 Abmat Situps

25 Snatch (95/65)

25 Abmat Situps

20 Snatch (135/85)

20 Abmat Situps

15 Snatch (155/100)

15 Abmat Situps

10 Snatch (175/115)

10 Abmat Situps

5 Snatch (195/125)

5 Abmat Situps





5 RFT:

5 Pullups

20 Mtn Climbers

15 Air Squats

400m Run




Mup Skill and Strength Continuation (This is our Last week for consistent Mup Work)

Sprint Work: 3 Rounds. 3M Rest between Each Round.

6 by 50m Sprints. These are Turn and Go 50m Sprints. After you Finish your 6th one your 3m Rest Starts. Bring a stop watch if you have one. Score Fastest Round.

Coaches Skill and Movement Breakdown: Split Jerk (With PVC or Empty BB)

Then: 8 by 2 Split Jerk from the Rack with Increasing Load.










A. “FRAN”  10 Minute CAP

21-15-9 Thruster (95/65)/Pullups

Rest 5 Mins.

B. Run 1600M for Time

Rest 3 Mins.

C. Back Squat

5 by 3

CrossFit Solafide

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Clarksville, TN 37040


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