Month: December 2013


100 Double-Unders

20 Toes to Bar

20 Power Clean & Push Jerks 50Kg/35Kg

75 Double-Unders

15 Power Clean & Push Jerks 70Kg/45Kg

50 Double-Unders

20 Toes to Bar

10 Power Clean & Push Jerks 90Kg/55Kg

Merry Christmas and Happy New Year!!

mcMerry Christmas from Our Family to Yours!!!

May your Holiday be Full of Love, Hope, Joy, and Peace!!!


Luke 2: 1-20

In those days Caesar Augustus issued a decree that a census should be taken of the entire Roman world. And everyone went to their own town to register.

So Joseph also went up from the town of Nazareth in Galilee to Judea, to Bethlehemthe town of David, because he belonged to the house and line of David. He went there to register with Mary, who was pledged to be married to him and was expecting a child. While they were there, the time came for the baby to be born, and she gave birth to her firstborn, a son. She wrapped him in cloths and placed him in a manger, because there was no guest room available for them.

And there were shepherds living out in the fields nearby, keeping watch over their flocks at night. An angel of the Lord appeared to them, and the glory of the Lord shone around them, and they were terrified. But the angel said to them, “Do not be afraid. I bring you good news that will cause great joy for all the people. Today in the town of David a Savior has been born to you; he is the Messiah, the Lord. This will be a sign to you: You will find a baby wrapped in cloths and lying in a manger.”

Suddenly a great company of the heavenly host appeared with the angel, praising God and saying,

 “Glory to God in the highest heaven,
   and on earth peace to those on whom his favor rests.”

When the angels had left them and gone into heaven, the shepherds said to one another, “Let’s go to Bethlehem and see this thing that has happened, which the Lord has told us about.”

So they hurried off and found Mary and Joseph, and the baby, who was lying in the manger. When they had seen him, they spread the word concerning what had been told them about this child, and all who heard it were amazed at what the shepherds said to them. But Mary treasured up all these things and pondered them in her heart. The shepherds returned, glorifying and praising God for all the things they had heard and seen, which were just as they had been told.


heelWODs will NOT be posted to the Website nor to FB from Dec 23-Jan 6….

However; the Box is still Open! Please check our Website Calendar or the White Board at the Box

with Holiday Hours from Now til Then.

The Only day that we are Closed is for Christmas Dec 25th…However; There are a lot of Class Changes!!!

We will offer Child Watch at all Classes as Usual that are Scheduled and ALL Classes are CoEd for Holidays!!!





5 RFT:

500m Row

10 Pushups

20 Wallball Situps






*There will be 3 WODs in The Hopper. Each Athlete will choose Randomly. Progression Coach will pull WOD for Progression Athletes and All Progression Athletes will Complete the Same Hopper WOD.




A. Gymnastics WOD: 3 Rounds for Flexibility

10 Situp to Straddle

30s Pancake Split Hold

10 Situp to Pike

30s Deep Pike Hold Stretch



Bench Press: Increasing Load

8 by 3

Bulgarian Split Squat: Keep Load at 60% of your 1RM Front Squat for All Sets

5 by 5


C. For Time:

50 Walking Front Rack Lunge (95/65)

* Every time your Drop the BB from the Front Rack POS you must Stop and Do 5 Game Standards Burpees

40 Russian KB Swings (2P/1.5P)

30 Goblet Squats (2P/1.5P)

20 K2E

10 Over the BB (4 Count) CTF Inch Worms






4 RFT:

400m Run

40 Dbl Unders

20 Abmat SU

10 Box Jumps







A. Gymnastics WOD

3 Rounds For Quality:

10 Strict Deficit Ring Pushups

10 Strict T2B

1M Side Split Hold

* If you don’t have your Side Split work Progression or Flexibility Drills to Increase Mobility


B. Snatch

Warm Up Snatch Drills.  Then:

Test 1RM


C. For Time:

1 Mile Run

30 Med Ball GHD SU

100 Dbl Unders


CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040


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