“Farewell to the Ladies”

Today we will be having all classes at our regular class times. During the PM class we will have our Farewell event. The WOD through out the day will not change. The event will take place from 6-9PM. Opening announcements at 6PM followed by WOD from 630-730PM and Closing Farewell and Food from 730-9PM. Event is Open to anyone. We will be honoring:

CPT Juliet Denison, Aviation Company Commander

CPT Christine Drankiewicz, UH-60 Blackhawk Pilot

Heather Hippensteel, Unversity of San Diego Graduate

Erin Osborne, Oklahoma State University Student

Erica Lucas, Florida State University Graduate

Dynamic Warmup

WOD: 5 RFT-Partner WOD

50m Sandbag Walking Lunges (45/25)

300m Sandbag Run (45/25)

50m Sandbag Walking Lunges (45/25)

5 Deadlifts (135/95)

5 Hang Cleans (135/95)

5 Push Jerk (135/95)

***Partners will lunge and run together however; only one person will carry the load. You may switch off the load as needed. Each partner must complete 5 Reps on the bar. Both partners are not allowed to work at the same time on bar. Movements must be done in order.

LV1: No Sandbag / Bar (55/35)

LV2: Sandbag (25/10) Bar (85/55)

LV3: Bar (105/75)

LV4: Rx’d


CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com

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