I FOUND A VIDEO OF SHANNON

MORNING CLASSES ONLY TOMORROW. REGULAR SCHEDULE WEDNESDAY. SIGN UPS FOR THANKSLIFTING END WEDNESDAY. WOD for 10/31/2017 30 CAL ROW 30 BAR FACING BURPEES 30 HANG CLEANS 135/95 400M RUN

WODs for Thankslifting

Remember, 6 workouts are announced, only 3 will be drawn from a hat the day of. WOD ONE: 21-15-9 for time: Rx: Hang Power Cleans 95/75 Box Jump Overs 24/20 Scaled: Hang Power Cleans 75/55 Box Jumps 24/20 (partner one starts 21 HC next partner cannot pick up bar till first partner finishes) WOD TWO: For Time Rx: Row 1000m (break up any way you want) Then... 20 KB swings 70/53 15 Burpees 10 Chest 2 Bar Pull Ups 15 OH Lunges 45/35 20 Sit Ups Then... 400m Run Together Scaled: Row 1000m (break up any way you want) Then... 20 KB swings 53/32 15 Burpees 10 Ring Rows 15 OH Lunges 35/25 20 Sit Ups Then... 400m Run Together WOD THREE: 12min AMRAP Rx: 15 Power Snatch 75/55 30 Double Unders (one partner

If you missed announcements...

This Sunday 10/29 the THANKSLIFTING workouts will be announced!! Halloween, Tuesday 10/31 we will have MORNING CLASSES ONLY to allow our coaches to Trick-or-Treat with their kids, family, hand out candy etc... Regular hours Wednesday 11/1. (0500 is gonna be rrrrrrrough). November 1, is the last day to sign up!! Remember, 6 workouts will be announced, however, only 3 pulled from a hat the day of. Gym will open at 7am for mobility and warm-ups. 8:15am first workout. Potluck starts at 12:30 - everyone is invited. Competing or not. WOD for 10/28/2017 WENDLER 3-3-3+ DEADLIFT 3X70% 3X80% 3X90% DEATH BY WALLBALLS START AT 5

FRI YAY

WOD for 10/27/2017 16 MIN AMRAP 32 DU'S 10 DL 155/105 8 HANG CLEAN(POWER) 6 FRONT SQUAT 4 PUSH PRESS 2 BACK SQUAT

Updates...

This Sunday 10/29 the THANKSLIFTING workouts will be announced!! Halloween, Tuesday 10/31 we will have MORNING CLASSES ONLY to allow our coaches to Trick-or-Treat with their kids, family, hand out candy etc... Regular hours Wednesday 11/1. (0500 is gonna be rrrrrrrough). November 1, is the last day to sign up!! Remember, 6 workouts will be announced, however, only 3 pulled from a hat the day of. Gym will open at 7am for mobility and warm-ups. 8:15am first workout. Potluck starts at 12:30 - everyone is invited. Competing or not. WOD for 10/26/17 15 MIN TO REVIEW CLEANS AND BUILD WEIGHT 7 ROUNDS 7 SQUAT CLEANS 115/75 7 C2B 100M RUN **20min time cap**

Who is gonna use 142#?

WOD for 10/2/17 TABATA L-SIT 10 MIN TO REVIEW STONES AND SCALES 6 MIN AMRAP 2 STONES 8 PUSH UPS

Dialing in your eating.

Some have been looking into dialing in their eating - I have seen the Lurong Challenge, Paleo, Whole 30 and Zone dieting. I (Lo aka Lauren) am personally paleo/zoning; meaning, I am weighing and measuring my food, but restricting to "paleo approved foods". All you need to "ZONE" is to follow the "Block Calculator", a food scale and a descent set of measuring cups. Here is a food list showing what foods, by category (protein, fat and carbs) equal one block. Today I helped 4 people find their blocks and gave a couple sample meals. If you are interested, let me know and I can help you. Otherwise, I find it to be straight forward. I saw great results in only one week. Follow these for more info:

Come on Monday Motivation

WOD for 10/23/17 Wendler Bench Press and Back Squat 3-3-3+ (70-80-90%) 6min AMRAP 8 Deadlifts 75/55 6 Hang power cleans 4 Shoulder to Overhead

Double unders

WOD for 10/21/2017 WENDLER 5-5-5+ DEADLIFT 5X65% 5X75% 5X85% 8 MIN 1000M ROW 100 DU MAX PUSH UPS TILL TIME

Friday

WOD for 10/20/2017 HS walk practice G I JANE 100 BURPEE PULL UPS

When working out is overwhelming...

COME IN ANYWAY :) WOD for 10/19/2017 22 MIN AMRAP 100M FARMER CARRY 25'S/15'S 5 HSPU 10 BOX JUMPS 24/20 **FARMER CARRY/PINCHING BUMPER PLATES**

Wednesday

For ThanksLifting you should be able to do the following to be RX: 95/75 Hang Cleans 75/55 Power Snatch (no squat) 135/95 Deadlift Box Jump 24/20 Kettlebell Swing 72/53 Pull-ups (chin over the bar) Double Under Wall ball 20/14 OH Lunge with 45/35 6 workouts will be announced a week before, however, the day of, only 3 workouts will be drawn from a hat. Reminder, this is a CFS in house competition. No outside affiliates to sign up. Coaches will be judging, however, if you would like to help judge, simply sign your name as Athlete 1, and put "Judge" in the athlete 2 spot. Saturday, Nov 4 gym will open at 0700 for mobility and warming up. First heat will be at 0800. Sign ups are lower than I had

Who doesn't have a weight vest

WOD for 10/17/2017 30 SHOOT THROUGHS W/PUSH UP AND DIP 22 MIN AMRAP 10 STRICT PULL UPS 20 DU'S 40 LUNGES ALL W/20LB VEST

See you tomorrow!!

WOD for 10/16/17 WENDLER 5-5-5+ BENCH PRESS SQUAT 5X65% 5X75% 5X85% ** add 0 pounds, 2.5#, 5# or 10# based on reps completed during 5/3/1+ 9-6-3 DEADLIFTS 315/225 BAR MU

Saturday 10/14 - OPEN

KQED News... A smoke advisory remains in effect for the 7.4 million residents who live in the nine-county Bay Area. The Bay Area Air Quality Management District advised people to limit outdoor activities and adjust air-conditioning units and car vent systems to recirculate air and prevent outside air from coming inside. In homes without air conditioning, people should keep doors and windows closed, which can reduce pollutant levels by 50 percent. Real-time data on local air quality can be found by entering your ZIP code at AirNow.gov. The EPA-backed website crunches data from thousands of local air monitors and incorporates weather forecasts to create color-coded maps of ozone and particulat

Friday 10/13

Our thoughts and prayers are with the men and women fighting the fire, holding the line at closures, knocking on doors, serving those evacuated, donating items - may you all continue to have strength to keep going and continue serving. Per CalFire, the fire remains active. All previous evacuation advisories, orders and road closures remain in effect at this time. CFS will remain closed tomorrow.

Closed.... again.

Suisun Valley, Rockville, and Green Valley are now shut down to traffic. Eastridge has been evacuated and Rancho given notice to "get ready". With that being said. We will be closed tomorrow 10/12 and take it one day at a time. Should you feel so inclined and it is not smoky in your home 15min AMRAP 5 push-ups 10 sit-ups 15 squats **Remember with air quality low - it is not suggested to workout! Your overall health is more important than your workouts! Don't chance it. Take this unscheduled rest as a time to volunteer, think about your eating, meal prep, collect an belongings, medication and important documents in the event of an evacuation. Every day doesn't need to be 'CrossFit'. **

Closing tomorrow Wed 10/11

It hurts me but tomorrow, we must close. Winds are supposed to pick up again, which is not good. The fire is over the hill on the solano county side. People are on standby to evacuate green valley. There  is no telling how the smoke will be in the morning.

UPDATE

Due to fire and smoke hazard CFS will be closed morning classes and possible afternoon classes pending fire containment. I am sorry for this late notice.

Tuesday

WOD for 10/10/17 Barbell Fight Gone Bad 1min at each station Snatch 75/55 Hang Clean OHS SDLHP FS 1min rest 3 rounds

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Fairfield, Ca 94534

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