CrossFit Games workout demo...

How to watch the CF Games... Click here for more information. WOD for 7/31/17 22M AMRAP 200M SPRINT 10 THRUSTERS 45/35 ADD 20/10LBS EVERY OTHER RD

Pool party starts at noon.

Don't forget tomorrow, Bill is hosting the annual CFS pool party at his home in Fairfield. Don't have the address? FM message the CFS Facebook page for details - or show up for 9am or 10am. This is a potluck event. So please come hang out and meet people from other classes! Lets join our morning and afternoon community. Don't matter how long you've been a member, everyone is welcome. Even if you haven't met Bill. WOD for 7/29/17 Yoke 2x25M GRACE 30 CLEAN AND JERKS 135/95

It's not good-bye, it's I'll see you later :)

In the event you did not know, tomorrow is Manny Fresh's last day at CFS. He will be at our 0500 class if you'd like to join in the potluck and/or say your good-byes!! Ww wish Manny safe travels to Washington (state) as he continues his service with the Air Force. Thank you for your service. We look forward to your visits when you see the boys. God speed Manny! WOD for 7/28/17 Bench 3-3-3-3-3 For time: 800M RUN 80 SIT UPS 800M RUN

We <3 Visitors

Thank you Bec and James (not photo'd) for dropping in this week from Boise CrossFit. WOD for 7/27/2017 TEAMS OF 2 18 MIN AMRAP 160 DU'S 100 WALLBALLS 60 S2OH 115/85 40 FRONT RACK LUNGES

Try.

Being a Coach is fun, rewarding, challenging and a labor of love! I get paid more in seeing people do things they never thought they could, than what I take home in any form of pay. I get to see people come in day in and day out, form friendships with the people they share their workout hour with. Some might even call each other FAMILY. It's a great challenge to see someone walk in the door, have no idea what they are doing, and suddenly YOU SEE IT CLICK! The find their kip, they hit that lift, find their hips, they get their first bar/ring muscle up or the new member you see jump on a box for the first time! IT MAKES MY DAY! However with all those awesome things folks walking into class lat

LIFTING ALL THE WEIGHTS

WOD for 7/25/17 5-5-5 STRICT PRESS 3-3-3-3-3 PUSH PRESS 1-1-1-1-1-1-1 JERK **ALL FROM THE RACK**

Monday, July 24, 2017

WOD for 07-24-17 5 MIN TO BUILD WEIGHT 22 MIN LADDER BY 1'S 1 FULL CLEAN 185/125 10 DOUBLE UNDERS 10M SHUTTLE RUN (5 OUT-5 BACK) EACH ROUND GOES UP 1 CLEAN 10 DU'S 10M

Pool party 7/29 Noon.

If you missed the post about the pool party, Bill is opening his home to all CFS members, no matter how long you've been a member to come for an afternoon of swimming, water volleyball, play structure and mini bounce house, world class famous margaritas and potluck! Saturday, July 29th at 12 (or go ahead and head over after the 10am class). Address is on the white board at CFS. WOD for 7/22/17 3-3-3-3-3 DEADLIFTS 6 MIN AMRAP 3 DEADLIFTS 3 HANG SNATCH 3 OHS 135/95 4 MIN TO FIND MAX SNATCH 10 MIN RUNNING CLOCK SCORE= ADD SNATCH WEIGHT TO REPS

planks on planks

WOD for 7/21/17 12 RDS TABATA LEFT ARM PLANK PLANK RIGHT ARM PLANK 10 MIN AMRAP 10 BOX JUMPS 24/20 5 HSPU

YAY Burpees

WOD for 7/20/17 30 CAL ROW 30 BURPEES OVER BAR 30 HANG CLEANS 135/95 400M RUN

#NoExcuses

Carly was hurt playing soccer - but that isn't keeping her from the gym! #NoExcuses WOD for 7/19/17 Strict Press 3x5 HELEN 3 ROUNDS 400M RUN 21 KB SWINGS 1.5/1 12 PULL UPS

Tuesday July 18, 2017

5 MIN TO WORK ON DOUBLE/TRIPLE UNDERS WOD: 1000M ROW 100 DOUBLE UNDERS 800M RUN 100 DOUBLE UNDERS 1000M ROW SUB 1200M RUN FOR ROW OR ALTERNATE

Coach Hack's last class :(

Thank you to everyone who made it out to Coach Hack's last shift at CFS until he returns home from his deployment. Coming up you'll see Jon (4:30pm class) on the schedule, ,Shannon is coming back from time to time, Jhauna and even one of our first coaches, Sampson, to help fill Hack's huge gap! If you have comments, questions and/or concerns, please do not hesitate to bring them to our attention at info@cfsolano.com. WOD for 7/17/2017 22 MIN AMRAP 20 LUNGES 10 POWER CLEANS 155/105 5 HSPU

God speed Hack.

For those that do not know, Coach Hack is deploying (7/18). Tomorrow is his last scheduled shift at CFS until November (I hope he comes home then!!). It has been an amazing year being the morning to his afternoon shifts. Hack works many hours at CFS, he does the programming (and will still do so while gone), his presence will be missed. We already can't wait to have you back home! WOD for 7/15/17 "Cindy" 20min AMRAP 5 pull-ups 10 push-ups 15 squats

When The PRs Stop

For all of us in a PR rut! We train hard, we eat right, we lift regularly.... and still. NO PR. When you are just starting out in CrossFit, PR’s rain from the sky – gifts from above that reward you every time you correct the tiniest of flaws in your technique. Every day is a new personal record – your first pullups, your first RX workout – then a bit later, your first muscle-up or handstand pushup. PR’s are just something you experience because it’s a Tuesday and you came to the gym. This is one of the great things about CrossFit – and one of the biggest reasons people keep coming back during that first year or two. You work hard and you are rewarded with that high, the rush of standing up t

Come get to know your CFS community

CFS is having a POOL PARTY!! This is an annual event hosted by the wonderful Wild BIll!! Everyone is welcome; whether you've been at CFS for 8 years, 3 years, 2 months or a week. So please mark your calendars and bring your kids. This is a potluck event and BYOB (plus Bill's famous margaritas!!!). July 29th at noon (or go over after the 10am class - he said that's ok too). Address and potluck sign up will be on the white board tomorrow. WOD for 7/13/17 10min to build weight 4 ROUNDS 30 AIR SQUATS 4 BAR MU 8 HANG POWER CLEANS 135/95

July 12, 2017

WOD for 7/12/17 Bar muscle up review. 8 MIN AMRAP 5 PLATE BURPEES (LIFT OVER HEAD) 20 DOUBLE UNDERS cool down - 800m

Meet The Fernandez's

Congrats Whit (from 0500) and her husband Chris!! We are so happy for you and all that is to come in 2017! Wishing you love, laughter, good health and settling into your new home!! WOD for 7/11/2017 THE OTHER CROSSFIT TOTAL 15 MIN TO FIND EACH: CLEAN BENCH PRESS OVERHEAD SQUAT

See you tomorrow :)

WOD for 7/10/17 1000M ROW 100 DOUBLE UNDERS 800M RUN 100 DOUBLE UNDERS 500M ROW 100 DOUBLE UNDERES 400M RUN 100 DOUBLE UNDERS **24 minute time cap**

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