FREE WORKOUT TODAY @ 9AM!! FREE CHILDCARE!!

Come by and see if CrossFit is for you! We offer a FREE WOD every Sat at 9am and would love to have you! Bring a Friend!!

SolaFide Community:

We have several Teams representing over at APSU today for the Governor Games powered by CFC. After your WOD please come over and show your support! Will definitely be a good time!!

CFE:

MOB/DYNWU

1600m Run

5 Wall Walks

50 Wallballs

10 T2R

40 Wallballs

15 T2R

30 Wallballs

20 T2R

20 Wallballs

25 T2R

10 Wallballs

5 Wall Walks

1600m Run

CF:

MOB/DYNWU

Partner WOD:

8 by 1 Snatch per Partner to Establish a Total. Score Successful Lift Total Weight on Each Bar.

Then: 

8 RFT:

10 OHS (115/75)

10 GHD SU or 20 Abmat SU

1 Legless Rope Climb

200m Run

*One Person working at a Time. Movements done in Order. Split however you want. Score total time Completed including Snatch work. 

CFE:

MOB/DYNWU

400m between each Movement

40 Up/Down

40 Goblet Squats

40 Donkey Kicks

40 KB SDHP

40 Wallballs

40 MBC

CF:

MOB/DYNWU

A. 15M EMOM

M1: 5 HSPU

M2: 10 T2B

M3: 15 Air Squats

B. KB Snatch Movement Pattern Review

C. 3 Rounds for Time:

10 Alt KB Snatch (53/35)

10 Box Jump Overs (30/24)

400m Run

CFE:

MOB

DYNWU

4 RFT

800m Run

20 OH Walking Lunges

20 KBS

CF:

MOB

DYN Jump Rope WU

A. Front Squat

1 by 4 @ 70%

1 by 4 @ 75%

1 by 4 @ 78%

Find 4RM

B. 5 Rounds: Rest 1M after each Round. All out Effort. 

500m Row

30 Dubs

15 Thrusters (95/65)

CFE:

MOB/DYNWU

LI

4 by 600m. 45s Rest

Rest 5M.

4 Rds:

10 Squat

10 Pushups

10 Candlestick Rollups 

CF:

MOB/DYNWU

A. “Heavy DT”: 20M CAP

5 Rounds:

12 DL (185/125)

9 Hang Power Cleans (185/125)

6 Push Jerk (185/125)

B. 5K Run

CFE:

MOB

DYNWU

21-18-15-12-9-6-3

Plate to OH

T2B

300m between Each Round

CF:

MOB/DYNWU

A. Back Squat

1 by 6 @ 70%

1 by 6 @ 75%

1 by 6 @ 78%

Find 6RM.

B. For Time:

1000m Row

25 Pull-ups

25 Push Press (115/75)

25 Burpees over the BB

50 Wallballs (20/14)

C. Super Set: 3 by 12

Reverse Hyper

Hip Ext

Hero Squat Jump to 25# Plate

CFE:

MOB/DYNWU

SI

1M TT.

10 by 100m. 30s Rest.

Then:

“10-1”

Vups

Superman

CF:

MOB/DYNWU

A. 20M Power Clean.

Complete 3R. Mandatory Rest 2M after each Set. 

Increase Every Set. Work to 2RM.

B. 25M Clock: 5 Rounds: 3M Work. 2M Rest. Complete as many Reps as Possible.

5 Box Jumps (24/20)

5 G2O (165/105)