Our little man is 3 weeks old today!!

You may just see him hanging around the box….

Future CrossFitter in the Making!!


Dynamic Warmup

MOB will be done Post WOD today


You may Partition Movements as Needed

A 2000m Row can be Substituted for the 1 Mile Run

1 Mile Run

100 Med Ball Cleans (20/14)

100 Box Jumps (24/20)

100 PVC Good Mornings

100 KB SDHP (53/35)

100 K2E

1 Mile Run

LV1: Row/(12/8)/(20/12) Lying K2E

LV2: Row/(14/10)/(25/18) PVC Vups

LV3: (16/12)/(35/25)

LV4: Rx’d

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com

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