Friday Sept 30th, 2011

FINALLY FRIDAY!

Dont forget we have Yoga today at 12pm and CFSF Girl’s Night Out in Nashville Tonight! Cant wait to get to know all you a little better….and get some BISON in my BELLY!

WarmUp: Dynamic Lower Body, Chest Openers, Hip Openers

1 MILE Row or Run for Time: Athlete’s Choice. Its ALL OUT!

MOD: Hang Clean Progression w/PVC

Tired of Cleaning Yet? Lol. We will be reviewing this weeks movements and quizzing you to be sure you have been paying attention!

 

 

WOD: Working thru the Negatives

30-20-10-5

Bench Press

60%-70%-80%-90% BW

Back Squat

BW-1.25%-1.50%-Twice BW

While you are between sets you will do 10 of the following movements in this order:

Situps, Pushups, Dbl Unders, Burpees

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040

email: info@crossfitsolafide.com



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