What would you add?

What rules would you add to this? WOD for 4/29/2017 3 ROUNDS 800M RUN 4 STONE TO SHOULDER 8 STONE LUNGES (STONE AT WAIST)

10am can get down too

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

Join our On Ramp

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 ljosephcfs@gmail.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

Extra review

10 MIN TO WORK ON: HSPU, PISTOLS, AND SET UP WOD for 4/26/17 14 MIN AMRAP 200M RUN 10 HSPU 10 PULL UPS 10 PISTOLS

This mama is Bada$$

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

Um WHa?!

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

Find the Robin, to your Batman

WOD for 4/22 SCOOTER 35 MIN PARTNER AMRAP 30 DU 15 PULL UPS 15 PUSH UPS 100M SPRINT Switch every round; "you go, I go" AFTER 5 MIN TO FIND A MAX PARTNER DEADLIFT

Keep up the good work Ryan!

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

Stones on 4/20?

4/20/17 4 ROUNDS 10 FRONT SQUATS 155/105 10 DEADLIFTS 10 PUSH UPS IF YOU WANT TO CELEBRATE 420 USE STONES 142/96

Wednesday

4-19-17 10 MIN REVIEW of OVER HEAD SQUATS STANCE ACTIVE SHOULDERS DEPTH SKILL: 10 MIN BUILD WEIGHT FOR OHS FOR WORKOUT WOD: 18 MIN LADDER. 3 C2B 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...

Try Our On Ramp Program

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

Val <3

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. 10 TTB 5 HSPU

CLOSED ON EASTER

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 BURPEES 3 PULL UPS

Teams of 3

WOD for 4/13/2017 TEAMS OF 3 15 MIN AMRAP ONE RESTS ONE ROWS 20/15 CALS ONE PUSH PRESSES 95/65 SCORE IS ALL REPS TOTAL

You are someone's hero

Be strong for YOU. But also, because someone is watching - a daughter, a niece, a co-worker, and cousin... WOD for 4/12/2017 Snatch review. 15 MIN 5 PULL UPS 3 POWER SNATCHES 155/105 100M SPRINT

Good article on ACCESSORY WORK you can do on your own, after class, to get a PULL-UP

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

Naomi gets her first bar muscle up

WOD for 4/10/17 Snatch review then... 10 MIN TO BUILD UP TO SNATCH WEIGHT AND SET UP AREA. 20 MIN AMRAP. 20 CAL ROW 10 P SNATCHES 115/75 200M WEIGHTED RUN (SANDBAG)

Call your partner :)

WOD for 4/8/17 10 MIN EMOM ODD 2 FULL SNATCHES EVEN 10 TTB ADD WEIGHT/AND OR REPS FROM LAST WEEK TEAMS OF 2 22 MIN AMRAP SWITCH EVERY ROUND. 5 PULL UPS. 10 PUSH UPS. 15 SQUATS

We love visitors

Thank you Dan and Robin for dropping in from Oxnard, Ca! Hope you guys make Hawaii tomorrow #militarylife :) WOD for 4/7/2017 hatch week 4, day 2 4 MIN AMRAP 5 TTB 10 WALLBALLS

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