Friday Dec 9th, 2011

THERE WILL BE NO OPEN GYM THIS SUNDAY OR NEXT SUNDAY. Dont forget our NEW Friday night Yoga hours @ 6pm.


5 Mins Jump Rope Drills

30 sec L Hold (parallette/rings/dead hang)

5 Mins Jump Rope Drills

1 Min Plank Hold

5 Mins Jump Rope Drills

Technique Talk



WOD: “Fight Gone Bad”

5 Stations,  3 Rounds, 1 min @ Each Station, 1 min Rest after each Round.

1 Point is given for each rep, 1 Cal =1 Rep on Rower, The Clock does NOT stop. It is a continuous clock. Keep track of each set of reps per movement for a total score at the end.

Wallball (20/16-10ft Target)

SDHP (75/55)

Box Jumps (24/20)

Push Press (75/55)

Row for Calories


CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040


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