Some of 10am doing todays partner workout! On Ramp starts tomorrow (4/28) evening at 5:30pm and IT IS NOT TOO LATE TO JOIN!! Email LJosephCFS@gmail.com to join our group. WOD for 4/28/17 Hatch week 7, day 2 2 MIN AMRAP 5 PUSH UPS 3 PULL UPS
This Friday 4/28 at 5:30pm we have another On Ramp starting! On Ramp is 4/28, 5/1 and 5/2 - all at 5:30pm. It is $100 to participate and includes your first months dues when you sign up. Don't put your health, fitness, Summer, trophy wife/trophy husband goals off any longer! We are here to help you! For information or to sign up, email Lauren at email@example.com. WOD for 4/27/2017 Review hang clean and push press. TEAMS OF 2
18 MIN AMRAP
1 ROWS 25/20 WHILE THE OTHER WORKS.
10 BOX JUMPS 30/24
10 HANG CLEANS 185/105
5 PUSH PRESS
Way to put in work today Suz! Your squats are looking great!! Not many can say they got their three daughters to join CrossFit (heck, some of us owners can't get our own family in the door!!). Thanks for leading by example!! For being a motivator even when you think you aren't. For showing women strength and beauty. And lastly, for sticking with us for so long :) WOD for 4/25/2017 Pistol review Hatch Week 7, Day 1 Cooldown
Congrats to Wild Bill Banovitz for finishing the CrossFit Games Masters Qualifier today!! Don't forget we have another On Ramp starting 4/28!! On Ramp is 4/28, 5/1 and 5/2 at 5:30pm. Cost is $100 per person and includes the remainder of the month with a signed agreement. 4/24/17 HANG CLEAN + 2 JERKS 1-1-1-1-1-1 (WORKING SET STARTS @ 80%) COOLDOWN
2-3 MIN ON BIKE OR ROWER
I like to give Ryan aka Dadbod a hard time; but the truth is, he has been working really hard. He's been sneaking out of bed to workout, eating less non-paleo food and now that lent is over, maybe he will start eating ice cream again?? You've been doing good Ryan, I am proud of you! Lets keep this going and see what happens over the Summer :) 4/21/2017 Hatch Week 6, Day 2 1min max cal row X 3
4-19-17 10 MIN REVIEW of OVER HEAD SQUATS STANCE
DEPTH SKILL: 10 MIN BUILD WEIGHT FOR
OHS FOR WORKOUT WOD: 18 MIN LADDER.
3 OH SQUATS 115/85.
ADD 3 REPS EVERY 3
ROUNDS AND 400M RUN SO... ROUND 1 3,3,3 OF C2B AND OHS THEN RUN ROUND 2 6,6,6, OF C2B AND OHS THEN RUN ROUND 3 9,9,9, ETC...
Are you interested in trying CrossFit? Maybe you have thought about it, but you are worried about enrollment fees, hidden costs, our hours, or a six month contract... just to name a few common concerns. Luckily for you, there are NO ENROLLMENT FEES AT CROSSFIT SOLANO. THERE ARE NO HIDDEN FEES, simply your monthly membership. We offer two types of membership agreements : 1) a month to month membership; cancel at any time with 30 days notice. This rate is $10 more a month than a contract. 2) 6 month contract - but don't be scared, you can cancel for $20/mo remaining on your contract. No extra buy out fees. So if 3 months in you work schedule changes, you pay $60 and that's it. Still conside
I love watching Val workout; she appreciates the coaches helping her and is always willing to do a little extra! She hasn't been CrossFitter very long but already finished her first CF Open, she is RX most movements and weights! Did I mention she is a kick ass nurse and mom too :) Hope you all had a lovely Easter with your families. 4/17/17 10 MIN TO BUILD DEADLIFT MAX FOR THE DAY 14 MIN AMRAP.
35 DOUBLE UNDERS.
WE HOPE YOU ALL, AS WE AS OUR WONDERFUL COACHES, ENJOY A FULL DAY OFF FROM THE GYM SURROUNDED BY FAMILY AND FRIENDS. REST EASY THIS SUNDAY. 4/14/2017 Hatch Week 5, Day 2 3 MIN SPRINT AMRAP
3 PULL UPS
How to get your first Strict Pull Up! July 6, 2016 by Ann -by Coach Ann 07.06.16 CrossFit Equality Usually one of the first comments I hear from new CrossFitter’s is I can’t do a pull up. They may not be able to do one during their first week, month, or heck even year but they should be able to get one sooner rather than later if they follow a specific program. Here is a simple and easy to follow program for anyone (male, female, new to crossfit, seasoned crossfitter, etc) to achieve their first STRICT pull up! Why: Because we gotta! Pull ups are a movement in which most everyone can rapidly improve with consistent work and training them is fairly straightforward. Plus, it is pretty cool and