Saturday

WOD for 9/30/17 Wendler 3-3-3+ 3X70% 3X80% 3X90% 15-10-5 S2OH 135/95 BOX JUMP OVERS 10 MIN CAP

FriYAY

ThanksLifting is going to be a CFS members only in house competition on Saturday, November 4th!! Sign ups are free and available NOW at CFS. Teams can be guy/guy, girl/girl, guy/girl; however teams must be RX or Scaled - no mixing ability. 6 workouts will be announced, however, that morning only 3 will drawn from a hat! EXCCCCCITING!!! This is open to current CFS members only and your coaches will be judging. If you would like to judge, please sign up on the sheet, but on Athlete 2, write "judge". Thank you Matt Newton and Coach Jon Ajay for organizing! Workouts will take place between 8am and 12:30pm; with a potluck BBQ to follow. WOD for 9/29/2017 30 SHOOT THROUGHS W/PUSH UP AND DIP 3 ROUN

DOUBLE UNDERS

WOD for 9/28/2017 9 MIN AMRAP 10 OVERHEAD LUNGES IN PLACE 135/95 30 DU'S 10 OVERHEAD SQUATS 30 DU'S

Cleans

WOD for 9/27/2017 15 MIN REVIEW FULL CLEAN AND BUILD TO A STARTING WEIGHT 2-2-2-2-2-2-2 FULL CLEANS AHAP **Remember, warm-up sets are not part of the 7 sets; build up to something heavy, then start keeping track. You may repeat a weight, or go up - do what feels comfortable, but go AHAP**

A COUPLE WHO WORKOUT TOGETHER...

STAYS TOGETHER. ANNIE AND DANNY, PART OF OUR 0500 FIT FAM. WOD FOR 9/26/2017 MOBILITY PRE/POST WOD 10-9-8-7....1 BURPEES PULLUPS 200M RUN AFTER EACH ROUND

Monday

WOD for 9/25/17 WENDLER 3-3-3+ BENCH PRESS/SQUAT 3X70% 3X80% 3X90% 15-10-5-10-15 THRUSTERS 45/35 100M RUN AFTER EACH RD

Tomorrow

WOD for 9/23/17 This Saturday is "Lift Up Autism". Josh Everett, TrainHeroic, and the CrossFit™ community rallied together in spectacular fashion to support the Autism community in a worldwide workout event called LiftUpLuke on October of 2013. This "competition for a cause" specifically sought to support early diagnosis and treatment of Autism, raise funds for the Autism Tree Project Foundation in San Diego, and most importantly, turn a global spotlight on the measured and severe impact of Autism on families and individuals around the world. This year, we're upping the ante and doubling down our efforts to take the impact of the event to another level. Want to participate? Register here und

Go Meagan!!

MEAGAN upside down and getting scaled HSPU!!! RX, SHE IS COMING FOR YOU!! WOD for 9/22/17 WENDLER 5-5-5+ DEADLIFT 5X65% 5X75% 5X85% TEAMS OF 2/ 20 MIN AMRAP 3K ROW-SWITCH EVERY 500 40 PISTOLS 50 THRUSTERS 45/35 200 DU SWITCH EVERY 20

Thursday

WOD for 9/21/17 Pistol review. 9 MIN LADDER 1-2-3... HSPU C2B FRONT SQUATS 115/85 COOL DOWN 800M RUN

This Satuday

This Saturday is "Lift Up Autism". Josh Everett, TrainHeroic, and the CrossFit™ community rallied together in spectacular fashion to support the Autism community in a worldwide workout event called LiftUpLuke on October of 2013. This "competition for a cause" specifically sought to support early diagnosis and treatment of Autism, raise funds for the Autism Tree Project Foundation in San Diego, and most importantly, turn a global spotlight on the measured and severe impact of Autism on families and individuals around the world. This year, we're upping the ante and doubling down our efforts to take the impact of the event to another level. Want to participate? Register here under CrossFit Sola

Decide.

WOD for 9/19/17 Review cleans and set up 1 ROUND 22 MIN CAP 60 CAL ROW 50 T2B 40 WALLBALLS 30 CLEANS 135/95 20 MU Scale: MU SCALE 40 C2B 40 RING DIPS

Monday

WOD for Sept. 18 WENDLER 5-5-5+ BENCH PRESS BACK SQUAT 5X65% 5X75% 5X85% Then: TABATA BURPEES DU'S

RUNNING

WOD for 9/16/2017 10K Or go to Femme Royal and cheer on your CFS Ladies.... OR BOTH :)

Saturday info

Heats for Femme Royal... Workout 1/2/3 Here for the beer (Dani and Lisa) 8:00/10:35/1:30 Snap crackle pop (Steph and Whit) 8:26/11:05/2:04 Solano (Val and Cindy) & Special K (Kaellie and Kate) 9:18/12:05/3:12 Whine and Dine (Ruby and Saida) & Swole Train (Tanisha and Emily) 9:31/12:20/3:29 Catch me at the bar (Irma and Shannon) 9:44/12:35/3:46 Will wod for donuts (Syddd and Lo) 9:57/12:50/4:03 WOD for 9/15/2017 10 MIN TO WORK ON HANDSTAND WALKS/HOLDS/ HANDSTAND PUSHUPS 6 ROUNDS W/WEIGHT VEST ON 200M RUN 5 PULL UPS 10 PUSH UPS 15 SQUATS

Thursday

We are going to start Wendler 5/3/1 strength cycle for Back Squat, Bench Press and Deadlift. If you haven't tested, please be sure to by Monday for Bench and Back Squat. Make sure to get full depth in the BS and touch your chest for the bench - you need these numbers to be accurate for reps and percentages later and the best results (PR) after. Monday is Bench and BS. Saturday Deadlift. There is an app for Wendler 5/3/1 if interested; or we will supply on lifting days. WOD for 9/14/17 20 MIN TO FIND 1RM DEADLIFT 12 MIN LADDER 2 HANG CLEANS 115/85 20M SHUTTLE RUN *REPS INCREASE BY 2 / SHUTTLE RUN BY 2 10M DOWN/10M

Who is your trio?

WOD for 9/13/2017 21 MIN AMRAP TEAMS OF 3 1 DOES WALLBALLS 15 GHD'S THEN BURPEES WITH REMAINING TIME 1 RESTS

Femme Royal Satuday

This Saturday many women from CFS are participating in Femme Royal (an all ladies competition in three categories: RX, Just for Fun an 50/50). The event is located in Napa. Feel free to stop by and spectate :) 55 Enterprise Court // Napa // CA // 94558 CrossFit Napa Valley aka Crush Fitness Click here for more information. The ladies - Missing Irma, Lisa & Dani, Kate & Kaellie. WOD for 9/12/2017 20 MIN TO FIND 1RM BENCH PRESS 20 MIN TO FIND 1RM BACK SQUAT 1 ROUND 10 STONES 50 DU'S 400M RUN

Never Forget.

Tomorrow we will remember every hero that showed up in the after math, every family filled with grief from the loss of a loved one, WE WILL REMEMBER. WE WILL HONOR. WE WILL NEVER FORGET. WOD for 9/11/17 2001M RUN 11 BOX JUMPS 30/24 11 THRUSTERS 135/95 11 C2B 11 POWER CLEANS 185/125 11 HSPU 11 KB SWINGS 2/1.5 11 TTB 11 DEADLIFTS 185/125 11 PUSH JERKS 135/95 2001M ROW Alternate run/row

September 23

Click here if you would like to register - or just show up! WOD for 9/9/17 20 MIN FOR 1 MUSCLE CLEAN 1 POWER CLEAN 2 FULL CLEANS 1 JERK AHAP 9 MIN AMRAP 3 HSPU 6 TTB 12 LUNGES

Maybe this will help??

WOD for 9/8/17 15 minutes of bar muscle up skill work 5 ROUNDS 400M RUN 15 OVERHEAD SQUATS 75/55

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