Thank you to everyone who came to the Christmas Eve shenanigans!! You all make CFS great!! WOD for 12/27/16 ALTERNATE 3 SETS EACH OF: MAX PULL UPS HANGING LEG RAISES OR T2B TABATA - 20sec on/10 sec off DOUBLE UNDERS PUSH UPS DOUBLE UNDERS FLUTTER KICKS
Reminder, we will have a 9am class only this Saturday. We are closed on Sunday. For those of you that saw the gear on the counter ,or on the post, there are two hidden numbers on the eagles wings. On the left wing is "502" that was the address where CrossFit Solano started. On the right wing "497" for Vallejo Police Officer Jim Capoot. If you are interested in purchasing a hat, hoodie, tank or t-shirt, fill out the form with name and requested sizes. We will place the order the first week of January. WOD for 12/23/16 FRONT SQUATS 6X2 @80% 6 MIN CAP
MAX SIT UPS 4 MIN REST 4 MIN CAP
MAX PULL UPS
REMINDER WE WILL ONLY HAVE A 9AM CLASS THIS SATURDAY. SEE THEN FOR 12 DAYS OF CHRISTMAS!!! THERE ARE MANY VERSIONS, SO DON'T COUNT YOURSELF OUT - ANYTHING AND EVERYTHING CAN BE SCALED. SEE YOU THEN! WOD for 12/22/16 5X 3 POSITION CLEAN AT 65%. 5X5 CLEAN PULL AT 85%. SNATCH BALANCE MAX FOR THE DAY; THEN 2X3 AT 75% 15 MIN AMRAP 250M ROW/200M RUN 10 PUSH UPS 20 LUNGES
Because most of us made the naughty list, our affiliate gear is coming a little late. However, thanks to this small shipment, we can guarantee SIZING!! Gear will be at the gym for you to check out. Not all sizes available to try on. On hand we have some mock-ups of the potential gear. The sizes we have on hand are a ladies small, a large-x-large FlxwFit hat, a men's large sweatshirt and an x-large t-shirt which are TRUE to size. Pre-orders will begin tomorrow at 10am for those interested. Sweaters - $45 Hats - $25 Men's t-shirts - $25 Ladies tanks - $20 WOD for 12/21/16 FRONT SQUAT 3X3 @95% 10 MIN AMRAP 30 DOUBLE UNDERS 15 WALL BALLS.
This Saturday, Christmas Eve, we will host a 0900 workout only. Sunday, Christmas, WE WILL BE CLOSED. WOD for 12/20/16 5X1 SNATCH AT 85% 1X5 CLEAN AND JERK 80% 30-25-20-15-10
KETTLE BELL SWINGS 1.5/1
Early bird discount ends tomorrow for the Lurong Resolution Challenge!! Click here for info and to register. Christmas schedule - 9am only on Christmas Eve, closed on Christmas. WOD 12/19/16 "FRONT SQUATS 6X2 @80%" "20 MIN AMRAP
12 DEADLIFTS 275/185
24 DOUBLE UNDERS
6 HANDSTAND PUSHUPS"
WOD for 12/17/2016 6 ROUNDS
10 OVERHEAD SQUATS 115/75
20 BOX JUMPS 24/20 Announcements - THANK YOU TO EVERYONE WHO CAME OUT LAST NIGHT. IT IS ALWAYS A GREAT EVENING WITH CFS! YOGA ON SUNDAY FROM 8:00 TO 8:45AM. UGLY SWEATER TEAMS OF 3 WORKOUT AND POTLUCK 9:00 TO 11:30ISH. WE WILL KICK OFF THE WORKOUT AT 9:20AM SHARP. PLEASE ARRIVE EARLY TO WARM UP, JOIN A TEAM IF YOU HAVEN'T ALREADY AND SET UP.
Christmas party tomorrow at Legends Bar at Paradise Valley Golf Country Club. WE WILL NOT HAVE A 6:30PM CLASS TOMORROW NIGHT. Many have asked, this is not as fancy as years passed (suits and dresses); dress how you like but if you need ideas: jeans, a nice shirt and boots/heals are always nice. Possible PG&E outage planned from tonight at 10pm until 6am tomorrow. This means the lights/power may be out tomorrow for our 5am classes. Regardless, I (Coach Lo), will be there to offer a class, even if we have to change it up. WOD for 12/15/16 5X 3 POSITION SNATCH AT 65%. (FLOOR,KNEE,MID-THIGH). 5X5 SNATCH PULL 3 ROUNDS
21 FRONT SQUATS 115/75
10 MIN CAP
Just a friendly reminder, we are having our CFS Christmas party at Legends this Thursday from 8-10pm. Please stop by for a drink! Then Sunday, 12/18 we are having an Ugly Sweater Christmas workout at potluck. Gym will be open at 8:45am (45min yoga session this day), WOD briefing at 9:00am and kicking off 3-2-1 GO at 9:20am. Food and drinks to follow. There are teams seeking a third person; see the board to sign up! You can also show up the day of and we will help you find a team. WOD for 12/14/2016 FRONT SQUATS 6X2 @80% FOR TIME 30 THRUSTERS 95/65 90 DOUBLE UNDERS 20 THRUSTERS 60 DOUBLE UNDERS 10 THRUSTERS 30 DOUBLE UNDERS
BMW Dallas Marathon. Ran in full uniform along with 35 officers from California for Dallas Fallen Officers. Go Coach Kenny!!! WOD for 12/13/2016 5X CLEAN + 2 SQUATS + JERK AT60%. GOOD MORNINGS 3X8 3 ROUNDS 7 POWER CLEANS 205/135. 7 BOX JUMPS 30/24 7 HSPU 15 MIN CAP.
Tomorrow from Noon to 2pm, Monica Hagen (CFS Member) will have a LuLaRoe Pop-up at CFS. All are welcome to come see what LuLaRoe is all about! She will have leggings, tops, dresses, covers, workout leggings and tops, girls leggings, girl dresses and girl tops. She also has "Mommy and Me" sets for mothers and daughters. You do not need to be a member to shop. People commonly say... "They are the most comfortable leggings I have ever worn." "My husband loves how soft they are too!" "I wish I would have bought two pairs!" "I love the prints!" "Effortless outfits." You can try items on before buying! I will have "Elf" on in the kids room if you need to bring your kiddies. WOD for 12/10/16 4 ROU