Month: October 2014


photo-5FREE WORKOUT AT 9AM AT CrossFit SolaFide!

Open to Anyone that wants to Come!!





2400m Run/10-40-10 BW Ladder






Skill: KB Snatch Movement Pattern Review



25 Pull-ups

50 DL (135/85)

50 Burpees

50 Box Jumps (24/20)

50 Back Rack Lunge (135/85) *25 Each Leg

50 KB Snatch (53/35) *25 Each Arm

25 S2O (135/85)






Come dressed in your Halloween Costume for a Chance to Win a CFSF Prize Package! The Best Costume from each class will be thrown into a drawing for a chance to win! 




“Halloween WOD”

Partner WOD

100 Partner Med Ball Situps 

200m Run

20 OHS (95/65)

20 Pull-ups

400m Run

40 Floor Press (95/65)

40 Barbell Row (96/65)

200m Run

100 Pushups

20 Hang Snatch (95/65)

20 Med Ball 50m Partner Sprints

*One Person Runs 50m with Balls then Tosses the Ball to their Partner and that Person Sprints 50m w/Med Ball. Each person Sprints 10-50m Sprints with the Ball. 



Athlete of the Month- Joe Blumenauer

photo-3First off, it is an honor to be selected as Athlete Of The Month. To be recognized in a place full of so many great athletes and phenomenal people is pretty darn cool. I was asked to write a little something about myself and my Crossfit journey so far. Well, Here it is….

I have always been into sports and lifting weights and I am a pretty competitive person by nature. After my sports playing days ended I had always been itching for a little something more then doing the same old bench press and curls in repetitive weekly routines. I had seen Crossfit on TV and heard about some of the workouts and thought “Hey that seems tough,but looks like a lot of fun.” Over time I bought a wall ball and a rope and some rings to go along with my garage weights…. and I would just make up some wods at the house.  I look back now and realize how clueless and out of shape I truly was. About 9 months ago I decided I was finally going to join a Box.

Open work out 14.3 – Yea that was my very first day at CrossFit SolaFide. box jumps and dead lifts with increasing weight. Me, just being me, went after that wod as hard as I could. Eventually, the Coach came over and says “You’re going to have to strip that weight down, I can’t watch you dead lift like this anymore.” Man, I was pissed. Looking back, it was a symbol of what my journey would be like. I have a ton of drive, I love to wod and push as hard as I can and I am still learning something new everyday. Everyday there is something new to learn and some way to become a better athlete. Whether it be a form of lifting, a technique for gymnastics, or if you just need an extra push while wod’ing, the advanced Athletes and excellent Coaches are always there to guide you.

photo-26“Excellent Coaches” – I say this because since day 1 I have been treated so well by so many of them. I have to specifically mention Jessica, Kyle, Tony, and Dean. – Thank you all for putting up with my nagging questions and my over aggressive eagerness to learn. Not a day has gone by without one of you helping. And a special thanks to Nicole G. She has been there for me since day one and still puts up with my craziness and keeps me in line. And a big shout out to the 5:30 am athletes – YOU ALL ROCK!

I recently decided that I wanted to try to compete at some local Crossfit competitions and I must say that I loved every second of the training, the competing, my teammates and the Crossfit community as a whole. Every day I spend training, getting to know new people, laughing and just having fun makes me want to come back and do it again the next day. I have lost 17 lbs since I have joined Solafide and I have never felt so good in my life. I am getting stronger and faster every day and it motivates me to push for more.

I would like to thank Nicole and Cole for running such an awesome facility and for giving me a chance to tell a little bit about myself. I can only hope that my story will help at least one person push through their comfort zone and try to achieve goals that may seem lofty. Just continue to work hard and you will surprise yourself. It is an awesome feeling!
See Ya around the Box. It’s Peanut Butter Time!!!!


Before Picture:







1600m Run

2M Wall Squat







A. 5 Rounds

100m Row

20 DU

2 Muscle Ups or 6 CTB PU


B. Back Squat



C. 42-30-18

KBS (2/1.5P)

Thrusters (65/35)





1 Rope Climb

800m Run

60 KBS

600m Run

50 DU

40 KBS

400m Run

30 DU

20 KBS

200m Run

 1 Rope Climb






A. Strict Pull-up  Work

3 Rounds 

6-10 Pull-ups

3-6 Negative Downs


B. Sumo DL



C. Tabatas. 8 Rd. 20s On. 10s Off. 1M Rest between Movements

Up Downs

Box Jumps

Dbl Unders

Banded Good Mornings

Row for Cals

*Score Total Reps for 1 Total Score







200m Run

100m Row








A. Lateral Drills and Speed Work


B. 5-4-3-2-1

Strict Press

Push Press

*Increasing Load to 1RM on Both Movements


C. 7 RFT:

28 DU

14 Front Squats (105/75)

7 T2B


CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040


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