IMG_3622ALL EARLY AM CF and CFE CLASSES for THURSDAY 3/5/15 ARE CANCELLED!!! CFMoms Class will still meet as normally scheduled. However; We will be offering a WOD Open Gym time from 10am-1pm with Child Watch being offered from 10-12noon.

Our PM and Kids Classes are TBD. We want to wait and see how bad the weather and roads get before we make any decisions in regards to the PM classes. We will post on our CFSF FB page once we have made that decision. Your safety as well as the safety of our Coaches is always our #1 Priority!






A. DYNWU- Snatch Skill Work

Utilizing PVC and Empty Barbell. Movement Pattern Review.

Work  3 POS Snatch Drills. Work Dropping Under BB and Speed.


B. Pausing Full Snatch. 2s Pause Above Knee

3-3-3-3-3. Increase Load with Each Set. 



5 OHS (135/95)

10 Wallballs (20/14)

15 Burpees to Plate (45/25)


D. Optional Core Work

150 Abmat SU (50 GHD SU/50 Back Hip Ext)

100 Rollups 

50 Reverse Crunch 



CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040


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