Now lets keep it off for the OPEN and SUMMER

Congratulations to the Lurong Living Resolution participants!! Together, Bill, Fabe, Scott, Dan, Rich and Newt lost 68 POUNDS! And an average of 11 INCHES! Honorable mention to Rich coming in 4th overall, Newt for 5th place in the Masters division and Bill ending in 12th place for Masters +. WOD for 2/28/2017 ACCUMULATE 60 SEC OF L-SITS + 3x3 SKIN THE CATS For time: 50 BOX JUMPS 24/20 25 TOE 2 BAR 50 WALL BALLS 25 RING DIPS 50 WALL BALLS 25 T2B 50 BOX JUMPS

ON RAMP STARTS TOMORROW 2/27

WOD for 2/27/17 FRONT SQUATS 5-3-1-1-1 TRY AND FIND YOUR 1RM 6 ROUNDS 4 DEADLIFTS 185/135 3 POWER CLEANS 2 FRONT SQUATS 1 THRUSTER 200M RUN Reminder. Our ON Ramp program starts tomorrow night at 5:30PM. On Ramp is 2/27, 3/1 and 3/2. All three classes for $100 - includes first months due with signed membership. If you are interested, we still have room. Email Lauren at LJosephCFS@gmail.com for information on joining.

Turn on the signal and get your partner...

WOD for 2/25/2017 BACK SQUATS 2-2-2-1-1-1-1 GOING FOR 1RM 30 MIN PARTNER AMRAP 20 DEADLIFTS 275/185 40 WALLBALLS 20 POWER CLEANS 185/135 40 WALLBALLS 20 PUSH PRESS 135/95 40 WALLBALLS

The Open is Upon Us!!

And like that the CrossFit Open is upon us! Even if you are not registered for the Open this will be the workout of the day (WOD) for CFS on 02/23/17. Multiple scaling options available. For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs Men use 50-lb. dumbbell and 24-in. box Women use 35-lb. dumbbell and 20-in. box

Try it

I have heard people say they need to get in shape before trying CrossFit. To be fair, that might be true for some, but how do you know?! Too often we think too little of ourselves, we don't know what our body is capable of, and we focus too much about what is on ESPN/YouTube/Games website... those people are great! What phenomenal shape (and not too hard on the eyes!), but that is not the every day person coming in the gym. CrossFit Solano is full of great people! I love the diversity. Different ages, colors, backgrounds, fitness levels - all working together to just be a little better than yesterday. So stop telling yourself you aren't ready! GIVE YOU A CHANCE. Come try our On Ramp program.

Stones and scaling

Stones are not easy for everyone; it can be hard to get low enough to get under the stone, some it bothers their shoulder and for others it is simply too new... Noah picked up the movement quick! In this case, Mandy is 7 months pregnant. Rolling a stone up her stomach is not do-able. Here she is doing power cleans; still moving weight from the floor to her shoulders (rack position). Anything can be scaled! Mandy still left sweaty, happy, baby is safe and she felt part of the class! WOD for 2/22/2017 8 X SNATCH COMPLEX HANG SNATCH SNATCH BALANCE FULL SNATCH 5 RDS 10 DEADLIFTS (BW) 10 KB SWINGS 1.5/1 10 BURPEE PULL UPS

Are you doing the OPEN?

You do not have to register for the CrossFit Open to get to do the workouts; we will likely do them every Friday as the "workout of the day" aka "WOD". I say "likely" because we do not know what the workouts are until Thursday evening at 5pm (you can watch the live announcement every week via crossfit.com); due to space, equipment and logistics, we may have to have a Saturday time - this will be on a week by week basis for us to decide. Additionally, some have asked about a "Friday Night Lights" event as we have done in years past. This will depend on if the workout is Saturday or Friday. Otherwise we have had heats starting at 5pm going until 7pm -ish (basically until everyone is done). We

Monday Feb 20, 2017

WOD for 02-20-17 KIPPING PULL UP WORK BAR/ RING MU WORK WOD: BREAK UP ANY WAY YOU NEED TO 22 MIN CAP 100 PULL UPS 100 HSPU 100 GHD'S 1000M ROW

Way to go Naomi

First there were RX handstand push-ups, then there were DEFICIT handstand push-ups! Regular hours on Monday, President's Day Feb 20th. WOD for 2/18/2017 MAX UNBROKEN CLEAN AND JERKS @95/65 21-15-9 DU'S BOX JUMPS 24/20 200M RUN AFTER EACH RD

If this doesn't make you smile...

With the start of the new year, Whit has been coming in consistently. She has been challenging herself, not just physically, but mentally. I could not be more proud of her! Here she is doing her first 20IN box jump EVER!! Look at that joy! But listen to everyone celebrating around her!! (Please excuse the language; it is a joke between a couple of us at 0500). Interested in joining our community? Want to try CrossFit? Tired of working out alone? Give us a try. Starting Monday 2/27, Wednesday 3/1 and Thursday 3/2. CFS will offer an hour long On Ramp class starting at 5:30pm. All three classes/days are included in the cost of the On Ramp; each class will cover different movements, scaling opti

A reflection on coaching thus far this month...

I have enjoyed the new comers!! I love On Ramp, I love seeing people "get it" and fall in love! I enjoy coaching a new movement, even if I am not good at it. It is important for us all to see our "holes" and work on our goats. Practicing hand stand walking, getting upside down, attempting to walk on your hands etc... does a couple of things 1) you step out of your comfort zone. 2) it builds community; you have to engage, talk to your spotter and support one another. Every day cannot be Deadlifts, Back Squats and Front Squats. I am very sorry to say. We are in a BS program adding weight every week (two times a week). But we cannot do this 7 days a week. Lately, you've seen more Overhead Squa

Get ready for tomorrow...

Another On Ramp... Starting Monday 2/27, Wednesday 3/1 and Thursday 3/2. CFS will offer an hour long On Ramp class starting at 5:30pm. All three classes/days are included in the cost of the On Ramp; each class will cover different movements, scaling options for all types of athletes, mobility and a workout. Cost for the On-Ramp program is $100 per person and covers the first months membership dues with signed contract. For more information please call (707) 421-1629 or email Lauren at LJosephCFS@gmail.com. An on-ramp is the course that teaches the fundamental movements of CrossFit. This movements and exercise are commonly used during our workouts of the day (WOD). On-ramps also teach the la

Tomorrow is Valentine's Day - come lift with your sweetheart

5 weeks ago Coach Rich, along with a handful of other CFSers, registered for the Lurong Resolution Challenge. As of today (with one week of dieting left), Rich is down 16 pounds and re-did the first workout. 5 Weeks ago, he didn't finish the box jump overs in the second round, TODAY HE FINISHED THE BOX JUMP OVERS AND GOT 15 HR PUSH-UPS!! Way to set an example Rich! WOD for 2/14/17 HANG CLEANS 2-2-2-1-1-1-1 FIND 1RM 3 RDS 1 MIN BOX JUMPS 1 MIN KB SWINGS 1.5/1 1 MIN GOBLET SQUATS 100M RUN START THE NEXT RD AT THE TOP OF THE NEXT MINUTE

Another On Ramp is scheduled...

Dear friends - CrossFit is not just for the elite, quite honestly there more "regular" people at CFS than "elite". Not sure about it? Try our On Ramp Program. Want more information go to the website or message me! I'd love to help you reach your fitness and health goals - not just for 2017, but for a healthier, better, you, for all the years to come. Starting Monday 2/27, Wednesday 3/1 and Thursday 3/2. CFS will offer an hour long On Ramp class starting at 5:30pm. All three classes/days are included in the cost of the On Ramp; each class will cover different movements, scaling options for all types of athletes, mobility and a workout. Cost for the On-Ramp program is $100 per person and cover

Wishing you the best on your next adventures....

Do not forget this Sunday we are having a going away for Shaneka and VD. This will be Shaneka's last yoga class and possibly her last day at CFS as they leave on 2/14/2017. Join us for... Yoga 8-9am Teams of 3 Workout - 9:20am START (so get there at 9 to set up, pick teams and review workout) Potluck - 10am WOD for 2/10/2016 HANG SNATCH 2-2-2-2-2 BUILDING WEIGHT Complete at Many Reps as Possible in 12 Minutes: 1 Clean at 185/125 lbs. 2 Chest to Bar Pull Ups 2 Cleans 4 Chest to Bar Pull Ups 3 Cleans 6 Chest to Bar Pull Ups 4 Cleans 8 Chest to Bar Pull Ups Continue increasing in 1:2 Ratio each round Scaling available - lower weight and pull-ups and ring rows allowed.

It's not a soft fluffy bear...

WOD for 2/9/2017 LEVER WORK: ON RINGS PARALETTES OR A BOX BEAR COMPLEX/MAX UNBROKEN SETS WITH 105/75 BACK SQUAT 3X5 ADD 5-10LBS FROM LAST OR 80% 6 MIN AMRAP 3 DEADLIFTS 225/155 12 WALLBALLS 20/14

Wednesday

And in other news... Suisun Valley Parkway is closed. CFS is still open. Use "Scandia" exit or Suisun Valley ROAD (note different than Valley) to get to CFS. WOD 2/8/2017 OVERHEAD SQUAT 3X6 BUILDING WEIGHT 8 RDS 5 RING DIPS 10 PISTOLS 20 DU'S

Certified BadA$$

Congrats and welcome back to Shaneka and Joshua for their attendance at the CrossFit Level 1 certification this weekend in Sacramento. For those of you able to make it, do not forget this upcoming Sunday 2/12 is Shaneka's last yoga class. She leaves 2/14 with her hubby (VD) and Leila for Japan. Please come join us for her last yoga class, followed by a team workout (teams of 3! Plan your teams now.) and potluck to follow. Yoga is at 8-9am, team workout starting at 9:20am. Potluck at 10am. WOD for 2/7/2017 LEVER WORK ON RINGS, PARALETTES, OR A BOX 15 MIN AMRAP 200M RUN 5 SNATCHES 75/55 7 OVERHEAD SQUATS

Word from the wise...

I know 0500 won't let me down... how about the rest of you!? WOD for 2/6/2017 HANG CLEAN 2-2-2-2-2 BUILDING WEIGHT 5 RDS 10 MIN CAP 3 STONES AHAP 6 HSPU 9 PULL UPS

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