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HS WALKS

WOD for 6/7/17 5 ROUNDS 25FT HANDSTAND WALK. 50FT WALKING LUNGES 100M SPRINT SCALE FOR HS WALK= 5 WALL WALKS OR 12HSPU OR 20 PUSH UPS

Lurong Strong

Monday, June 26, Tuesday June 27 and Thursday June 29 at 5:30 CFS will host its next On Ramp program. This is a great session for anyone who is new to CrossFit or maybe has been on a break for a little bit and looking for a slow start and refresher. It is $100 to participate in these 3 classes, however, it includes your first months membership with a signed agreement. For more information email Lauren at LJosephCFS@gmail.com. Click here to register. WOD for 6/6/17 4 MIN CAP. 400M RUN THEN MAX POWER CLEAN 95/65 2 MIN REST 4 MIN CAP. 400M RUN. MAX SHOULDER 2 OVERHEAD 75/55 2 MIN REST. 4 MIN CAP. 400M RUN MAX THRUSTERS 45/35 Add total reps for score.

Interested??

WOD for 6/5/17 15 ROUNDS. 10 KB SWINGS 2/1.5 10 GOBLET SQUATS 22 minute time cap

Stronger than yesterday

Great job Justin! Way to get your first bar muscle up (and your second, third and fourth!!!) WOD for 6/3/17 24 MIN AMRAP 3 PERSON TEAMS ONE ROWS FOR CALS 25/20 ONE FULL SNATCHES 135/95 ONE RESTS

Want to join Noah and Kate?

Coming Saturday, June 10, 2017 to Woodland, CA is "Operation Metcon", a co-ed competition sponsored by NorCal Livesore and hosted by CrossFit Excitement. This co-ed (M/W) event will have two categories to choose from: 1. Rx - Must be able to Rx Benchmark WOD like "Fran", "Grace", "Nancy", "Diane", "Helen", "Filthy Fifty", "DT" 2. Scaled - Will be challenging, but scalable to a level appropriate for most beginning CrossFit athletes. Don't worry about double unders or pull-ups, we won't ask you to do them. Advanced movements life Muscle-ups, Pistols, and Handstand push-ups will not be required. This competition will consist of 4 WODS. Top 3 teams at the end of the 4th WOD will be our podium fi

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424 Executive Court, Suite C
Fairfield, Ca 94534

info@cfsolano.com

(707) 421-1629

 

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