CFS Christmas party is 12/13 at Heretic Brewery 6pm. 

WOD for 11/22/19

3 sets of:
•8 Jefferson Curls (#25-#35)
•8-12 Dumbbell Lat Pull Over + Tricep Extension
•12-15 Protracted Straight Arm Lat Pull Downs 

Complete 6 sets of 1 Tempo Front Squats + 1 Front Squat starting ar...

WOD for 11/21/19

2-3 sets of:

•8 Incline YTWs
•5 R leg Deadlift with barbell
•5 L leg Deadlift with barbell 

Complete 4 sets of 2 working between 86-89% of your 1RM Clean & Jerk. 

Jerk (Split or Power)
Complete 4 sets of 1 working at 90+% of your 1RM Clean & Jerk. 

Complet...

Today had people like....

WOD for 11/20/19

4 rounds of:

•30 sec Plate Sit Ups  

•30 sec Butt Ups
•15-30 sec Hollow Hold
•30-45 sec Rest 

Complete for time:

•50/60 Calorie Bike/Row/Ski Erg
•400m Sandbag Carry #50/#80
•30 Handstand Push-ups
•200 Double Unders
•10 Squat Cleans #...

Thanksgiving we will not offer regular classes. We will open the gym for the Solano Turkey Trot, but no CrossFit Classes. Friday after Thanksgiving  (11/29) we will have 9am and 10am classes only. 

WOD for 11/19/19

3 sets of:

•8 Barbell Rollouts (hold the out for 2-3 seco...

•12-15 Banded Clamshells (each side)

3 rounds of:  

•30 sec Glute Bridge Hold
•20 sec Glute Bridge Lift right side
•...

In honor of the anniversary of the death of Vallejo Police Officer Jim Capoot, we will host “Capoot” this Saturday at 9am and 10am.

Please come. #NeverForget

WOD for 11/15/19

3 sets of:
•10 Cossack Squats (add KB for a goblet squat)
•15 Barbell Glute Bridges
•6-8 Bulgarian...

Monica set a new world record in Las Vegas tonight! 264.5. Additionally benched 110, which is more than a she’s been able too with a bum shoulder!! 

WOD for 11/14/19

Complete 3 sets of 3 working between 68-78% of your 1RM Clean & Jerk (focus on finishing with the legs an...

Have you signed up for the Solano Turkey Trot?! All are welcome to join the CrossFit Solano Team. Run usually starts at 0800. I’ll be at cfs early so you can safely lock up your belongings. Following the run, everyone is welcome to join us for mimosas and potluck back...

WOD for 11/12/19

3 sets of:

•8-10 Standing Dumbbell Behind the Head Tricep Extension (2 hands 1 dumbbell)
•10-12 Dumbbell Bent Over Reverse Fly
•15 Straight Arm Lat Pulldown 

Complete 4 sets of 1 working at 89% of your 1RM Back Squat. 

Complete as many rounds as possible in...