Body Fat Testing

Click here to sign up for body fat testing. Payment is not due now. Pay 2/21 at your scheduled time. WOD for 2/1/2018 15 MIN TO PRACTICE HEADSTAND TO HANDSTAND AND WALKING PARTNERS (YOU GO I GO) 30 MIN AMRAP 400M RUN

TONGUE OUT TUEDAY

OUR LOCAL MEATY PUP WAS COACHING OUR 10AM CLASS TODAY! CAN'T GET ENOUGH MEATY ON FACEBOOK AND INSTAGRAM (TONGUE OUT TUESDAY!!), BUY A MEATY CALENDAR TO POST AT WORK, YOUR HOME OR OFFICE. CLICK HERE TO BUY, ALL PROCEEDS GO TO FRESNO BULLY RESCUE. WOD for 1/31/2018 BENCH/SQUAT 5-5-5+ 3 RDS 30 AIR SQUATS 6 POWER SNATCHES 115/85

Matt, you are never alone in this fight.

I want to thank everyone who came Saturday, and I know some couldn't make it, but donated in advance, or even dropped something off today - for participating and donating in our workout for Matt Newton. After donations accepted today, we cleared $1,500. The CrossFit Solano Community is exceptional. There is nothing like it. When Matt announced he was going through this and diagnosed with cancer, everyone wanted to help in any way they could. To see Matt's routines, check out his Instagram page. He is currently taking 17 supplements/vitamins, along with following a vegan diet. Thank you for your donations, your time, your thoughts & prayers. Remember Matt's words - GO TO THE DOCTOR. DO NOT PU

Monday

WOD for 1/29/28 OHS/DL 5-5-5+ 6 MIN AMRAP 8 BOX JUMPS 24/20 4 POWER CLEANS 115/75

See you tomorrow

Schedule for tomorrow | workout in support of Matt Newton. 8:45am CFS open for warm up and mobility on your own 9:00am workout announcement & explanation 9:00-9:15am set up 9:15-9:20am workout kicks off. Please do not be late. Donations accepted at the door. Potluck to follow. WOD for 1/27/2018 MATT NEWTON WOD 3 PERSON TEAM 100M PARTNER CARRY 90 HANG CLEANS SWITCH AT DROP 100M PARTNER CARRY 60 TIRE FLIPS 100M PARTNER CARRY 30 ROUNDS OF CINDY DURING CLEANS 1 PARTNER PLANKS 1 RESTS DURING TIRE FLIPS ONE RESTS ONE DOES A BURPEE EACH FLIP DURING CINDY ONE RESTS ONE RUNS 100M SWITCH AT RETURN

Lurong #2

WOD for 1/26/2018 PRESS/F SQUAT 5-3-1+ LURONG WOD #2 5 MIN OF SQUAT SNATCHES 155/105

BOOK THE BODY FAT TESTING TRUCK

BODY FAT TESTING SIGN UPS: http://norcalbodyfattest.com/Signup/Club/CFS YOU ARE SIMPLY RESERVING YOUR TIME; YOU DO NOT HAVE TO PAY NOW!! BOOK NOW, IT WILL FILL UP!! WOD for 1/25/2018 15 MIN TO WORK ON FULL SNATCHES 3-6-9-12-15-18 HSPU Shoulder to Overhead 95/65

About That Ass Rash...

I was looking through the CrossFit Journal, and came across this. It made me laugh, because WE ALL HAVE HAD THIS EXPERIENCE!!!! I was an enthusiastic CrossFit newbie, a little more than two months in. I’d lifted my first barbell and flipped my first tire, and I was two weeks into my first Paleo challenge. I don’t remember the workout, but I do remember the shower afterward. As the water streamed down my back, I felt a terrible burning sensation in a place that shouldn’t burn. I stepped out of the shower, contorted before the mirror and discovered a raw, red raspberry shining back at me from the base of my spine. My suspicions were confirmed. “I’m allergic to Paleo!” I raged at my foggy refle

Don't forget our workout Saturday for Matt

I am sorry the Body Fat Truck sign up stuff has not arrived, however, I emailed today and he assures me it will be here this week. All sign ups will be done online, however, you do not need to pay until the day of. This Saturday is our workout supporting Matt "Newt" Newton. Workout will be in teams of three. If you would like to start building your team :) Please consider making a donation at the door. All monies collected will be turned over to Matt and his family. Optional potluck to follow. Please consider bringing a dish. Than you again for your support. WOD for 1/23/2018 10 MIN TO REVIEW HANG CLEANS AND PUSH PRESS/JERK 20 MIN AMRAP 200 M RUN 10 HANG CLEANS 115/85 200 M BACKWARDS RUN

Spartan Race in March?

Here’s the link for the March 2018 Spartan Race: https://www.spartan.com/en/race/detail/3154/overview It’s in San Jose. I was planning on doing the Super which is 10 miles. They have either a Super or Sprint. Anyone interested in a CFS Team participating? Email Lauren at LJosephCFS@gmail.com and I will gather interest. WOD for 1/22/18 OHS/DL 5-3-1+ 6 MIN AMRAP 4 BURPEES 8 FRONT SQUATS 95/65 12 KB SWINGS 1.5/1 100M RUN

Saturday

Reminder for next Saturday 1/27 we are hosting a potluck and workout to support Matt Newton! Please attend :) WOD for 1/20/18 AFTER WARMUP 1 ROUND 200M SPRINT 4 TIRE FLIPS 30 DU'S POST WOD SAME LURONG WOD #1 8 MIN AMRAP 8 BURPEE BOX JUMP OVER 30/24 8 POWER CLEANS 95/65 8 THRUSTERS

Friday

Interested in trying CrossFit, but didn't make our free week? Don't let that discourage you. You can always call or email (ljosephcfs@gmail.com) to come in and try a workout. Don't miss out on results that could be yours! Real RESULTS click here. WOD 1/19/18 PRESS/F SQUAT 3-3-3+ 8 MIN AMRAP 25 HSPU 50 SIT UPS 100 DU'S 50 PUSH UPS 25 T2B

Save the date.

Saturday January 27th at 9am, we would like to host a workout and potluck in support of our dear friend Matt "Newt" Newton. We are asking that you consider donating $5 to participate, however, more is always appreciated. (See below for current expenses). This is not mandatory and I know some have given online. For those who are not familiar, Matt started with CFS 5 years ago. He is a go-getter. Matt performs at the rate of some of the young dudes 10-15 years younger than him. He has a heart of gold. For our THANKSLIFTING in November, Matt co-created the workouts with Jon, and out of his own pocket donated turkeys for the winners. Matt is the driving force behind CFS participating in the "Giv

Body Fat Testing Truck Returns

To help with your New Years Resolution Goals, and Lurong Challenge, the Body Fat Testing truck is coming back 2/21. Sign ups will be available this week - along with reading material. You can also check out the test by clicking here. WOD for 1/17/18 Bench & Back Squat 3-3-3+ 6 MIN AMRAP 2 STONES 2MU/ 2C2B-2PU

Partner workout!

These two always make a good team... who will be your partner tomorrow? WOD for 1/16/18 Build weight. 24 MIN PARTNER AMRAP 4 SQUAT CLEANS 115/75 8 WALL BALLS 32 DU'S SWITCH EMOM (every minute on the minute)

REGULAR HOURS TOMORROW

WOD for 1/15/18 OHS/DL 3-3-3+ 10 MIN AMRAP 8 DL 95 6 H CLEANS 4 S2OH 100M RUN Kind reminder, please clean out belongings from cubbies and kitchen sink. All items left behind will be donated or thrown away.

The OPEN is here

STAGE 1: THE OPEN FIVE WEEKS - FEB. 22-MARCH 26 18.1- Feb. 22-26 18.2- March 1-5 18.3- March 8-12 18.4- March 15-19 18.5- March 22-26 Registration for the Open begins Thursday, Jan. 11, 2018. The Open is the first stage of the CrossFit Games season and the largest community event of the year. Every year, hundreds of thousands of athletes come together to compete in the worldwide, online competition. Anyone aged 14 or older can compete. All you have to do is sign up at Games.CrossFit.com and log your score each week. Workouts are released on Thursdays at 5 p.m. PT, and athletes have four days to complete the workout for the week and submit their score. Scores are due before 5 p.m. PT the foll

FriYAY

If you haven't picked up your pull over or zip up sweatshirt; please do :) WOD for 1/1/18 PRESS/F SQUAT 5-5-5+ 8 MIN CAP 1000M ROW 100 DU MAX PUSH UPS

TOMORROW

WOD for 1/11/2018 20 MIN FOR SNATCH COMPLEX: PULL FULL OHS G I JANE 100 BURPEE PULL UPS

Early spring cleaning

NEXT TIME YOU ARE AT THE GYM, PLEASE LOOK THRU THE CUBBIES! There are quite a few sweatshirts, hoodies, water bottles and items left behind. One long sleeve I know has been there for at least 3 months. I am asking for the cubbies to be cleaned out by 1/15; at which point, clothes will be donated to those in need. Same for kitchen items. There are cups, tupperware and dishes in the sink that have not been claimed. Pretty please collect so the cubbies and kitchen don't look messy. WOD for 1/10/18 BENCH/ BACKSQUAT 5-5-5+ 8 MIN AMRAP 5 FRONT SQUATS 155/105 5 RING DIPS

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Fairfield, Ca 94534

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