Thursday Nov 30th

WOD for 11-30-17 21-15-9 T2B BOX JUMPS 20/14 then 9-6-3 BAR MU BOX JUMPS 30/24

Lets lift some weights!!

WOD for 11/29/2017 20 MIN TO FIND HEAVIEST: 1 POWER CLEAN 2 FRONT SQUATS 1 JERK For time: 100 CAL ROW 50 THRUSTERS 45/35

Get your hoodie

Reminder hoodie orders need to be placed by 12/1; you may choose zip-up or pull-over. You do not need to pay for them until your hoodie has been delivered. WOD for 11/28/2017 5 RDS 20 PUSH PRESS 115/85 30 SQUATS 50 DU'S POST WOD TABATA SIT UPS

Lets motivate each other

We hope you all enjoyed your holiday weekend, and look forward to getting back on track until Christmas!! I know there are tons of parties, delicious food, potlucks etc... but remember, you can't out train a poor diet. With that said, keep your "cheats and treats" to parties and all the other meals clean and healthy. Try not to fall victim to the winter "it's too cold to get outta bed blues"! At worst, shoot for 3-4 days a week. Lets stay ahead of the New Years Resolutions!! This is the last week to "check in" via Facebook for our weekly drawing. WHOEVER WINS THIS SATURDAY 12/2 YOU GET TO PICK WHATEVER CFS PRODUCT YOU WANT!! HOODIE INCLUDED!! You can also still bring a friend this week to tr

Saturday

See you guys tomorrow!! WOD for 11/25/17 WENDLER 3-3-3+ DEADLIFT 3X70% 3X80% 3X90% 100M RUN 20KB SWINGS 1.5/1 100M RUN 15KB SWINGS 100M RUN 10KB SWINGS

Hoodies, zip-up or pull-over, for sale.

Order our zip-up hoodie (or regular hoodie) by December 1. Sign up sheet is at CFS on the front counter. Payment due at pick-up. WOD for 11/21/17 25 MIN DEATH BY WALL BALLS BY 1'S AT FAILURE START DEATH BY TTB/KNEE UPS BY 2'S IF YOU FAIL TTB START DEATH BY BURPEES BY 2'S SCORE IS TOTAL REPS **Closed Thanksgiving (however open before and after the Solano Turkey Trot for mobility and potluck). Friday 10am only**

Thanksgiving and Sweaters

Interested in buying a zip-up sweater? We are going to place an order with the current design on a zip-up. Sign the form at the front desk if you are interested. Thursday is Thanksgiving. We will be closed, however, we are participating in the Turkey Trot with a potluck at CFS to follow. Feel welcome to come to CFS at 7:30am, get warm, mobility, set up your ipod - whatever you need to do. Then after the 5k or 10k, come in for a potluck before you head home to be with your families. Friday, Black Friday, 11/24 we will have a 10am class only. WOD for 11/20/17 WENDLER 3-3-3+ BENCH PRESS SQUAT 3X70% 3X80% 3X90% FOR TIME 400M RUN 100 DU'S

Thank you.

A huge THANK YOU to everyone who came in today, 11/17, to honor Jim Capoot. Two of his daughters came to join us at 5am, and they were happy to see us still posting the workout and honoring their father. WOD for 11/18/2017 WENDLER 5-5-5+ DEADLIFT 5X65% 5X75% 5+X85% 3 ROUNDS 18 HANG PWR CLEANS 75/55 6 BURPEES OVER THE BAR

Capoot

Vallejo Police Officer Jim Capoot, 45, died November 17th after being shot during a foot chase with an individual being pursued in connection with a bank robbery. Officer Capoot was a 19 year veteran police officer. Vallejo P.D. Sgt. Jeffrey Bassett said the officer was responding to a bank robbery reported at 1:36 p.m. at the Bank of America branch on Springs Road. Officer Trent Cross with the California Highway Patrol says the police officer spotted an SUV matching the description of one associated with robbery and pursued it on I80 and into a neighborhood north of the Solano County Fairgrounds. Capoot then pursued at least one suspect on foot after they abandoned their vehicle. There was

Never too old, never too out of shape.

Same workout, same class; but approaching it with individualized abilities. Anyone can CrossFit. Want to try a class? Come any day in November! No reservation, just show up! Questions? Email Lauren at Ljosephcfs@gmail.com or message via FB. Looking forward to meeting you! WOD for 11/16/2017 15 MIN TO REVIEW STONES AND GO FOR A HAEVY SINGLE 9 MIN AMRAP 6 STONES AHAP 3 STRICT HSPU

THANKSGIVING INFO

Join us for the Thanksgiving Turkey Trot. We have participated EVERY YEAR they have hosted the event, and we want you to be with us! Come to CFS before the event to set up your ipod, leave your purse safely locked up, then we will all walk to the start line together. After the run/walk everyone is invited back to CFS for a light potluck and refreshments. Come start your holiday with your CFS family :) CFS WILL OTHERWISE BE CLOSED ON THANKSGIVING. NO "WODS" WILL BE AVAILABLE AND FOR LIABILITY, WE WILL NOT BE ABLE TO LEAVE INSIDE TO DO YOUR OWN THING WHILE WE RUN. SO YOU SHOW UP, YOU'RE RUNNING TOO :) DURING THE WHOLE MONTH OF NOVEMBER, YOU CAN BRING A FRIEND TO ANY CLASS TO JOIN YOU AND TRY U

Real results. True TESTIMONIES.

Have you seen our new tab on the website?? WOD for 11/14/17 8X2 SNATCH BALANCE BUILDING WEIGHT FROM THE RACK 20 MIN AMRAP 50 CAL ROW 5 RDS OF 5 DEADLIFTS 185/115 20 DU'S

Keep checking in

Starting, Monday 11/6, check-in at CFS via Facebook and win a CFS item. Every Saturday, a name will be called. We will do this every Saturday in NOVEMBER!! More check-ins, means MORE CHANCES TO WIN!! The fun isn't over, also in November, bring a friend to any class, one time, any day for FREE!! If your friend signs up, you get $20 off your monthly membership the following month (December) with a signed 6 month agreement. CONGRATS TO MONICA FOR BEING OUR FIRST WINNER!! KEEP CHECKING-IN! ALSO, HACK IS BACK!! SHOW YOUR LOVE AND WELCOMING HIM HOME :) WOD for 11/13/17 WENDLER 5-5-5+ BENCH PRESS SQUAT 5X65% 5X75% 5X85% 5 MIN AMRAP CLEAN AND JERK 115/85

Saturday

TABATA L-SIT WOD for 11-11-17 3 ROUNDS 5 FULL SNATCHES 165/105 100M RUN

There is ALWAYS something for everyone.

Reminder, anyone, past clients, those interested, your co-workers, your friends and/or family, are invited to try one class, whenever they want during the month of November.... AND if someone signs up and says YOU REFERRED THEM, YOU GET $20 OFF DECEMBERS DUES. WOD for 11/10/17 15 MIN LADDER BY 1'S SQUATS CLEAN 185/105 MUSCLE UP'S **1 squat clean, 1 muscle up, 2 squat cleans, 2 muscle ups** Scale: 1. Bar muscle up (1-1, 2-2, 3-3) 2. chest to bar + ring dip (1-1-1, 2-2-2, 3-3-3) 3. pull-up (regular, banded) + stationary dip (1-1-1, 2-2-2, 3-3-3) 4. pull-up (listed above or ring row) + push up (1-1-1, 2-2-2, 3-3-3) Scale weight as needed to safely squat clean (not power clean and front squat)

Thursday! Another fun partner day!

Another fun partner day!! WOD 11/9/2017 15 MIN TO WORK ON HANDSTAND WALKING & PROGRESSIONS TEAMS OF 2 4 MIN EACH STATION STONE 2 SHOULDERS TIRE FLIPS / OR KB SWING (2/1.5) THRUSTERS 95/65 CAL ROW

Wednesday

WOD for 11/8/17 8X2 SNATCH BALANCE BUILDING WEIGHT FROM THE RACK 12 MIN ASSENDING LADDER 2 C2B 10 DU'S 4 C2B 20 DU'S 6, 30 AND SO ON

Who's your partner

WOD for 11/7/2017 30 SHOOT THROUGHS W/PUSH UP AND DIP 20 MIN PARTNER AMRAP 1 PARTNER ROWS 500M OTHER PARTNER DOES 5 SDLHP 75/55 10 PUSH UPS 15 OVERHEAD SQUATS **Partner 1 switches at the completion of 500m, and takes over where ever partner 2 left off. Score is total rounds of 5/10/15**

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Monday through Friday                   
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Fairfield, Ca 94534

info@cfsolano.com

(707) 421-1629

 

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