We are open on Easter

Open gym Sunday, April 1st 9-11am - WE ARE OPEN. WOD for 3/31/2018 SCOOTER 35 MIN PARTNER AMRAP 30 DU 15 PULL UPS 15 PUSH UPS 100M SPRINT AFTER 5 MIN TO FIND A MAX PARTNER DEADLIFT

Come try a class for free

Interested in trying CrossFit? Send us an email at LJosephCFS@gmail.com to schedule a time to come in and try a class for FREE!! You can also send us a message on any of our social media accounts. Anyone can CrossFit... We have pregnant women, senior citizens (but you wouldn't know it!!), stay at home moms, police officers, fire fighters, medics, students, and all of the in between - PEOPLE JUST TRYING TO GET/STAY IN SHAPE!! What ever your goal, we are here to help you. WE WANT TO HELP YOU. You absolutely do not need to be "in-shape" to start. Check out our testimonies... Let's reach your goals together!!! WOD for 3/30/2018 15 MIN TO FIND 3RM BENCH PRESS 10 X 60 SEC ROUNDS 20 SEC REST 15/12

2018 CrossFit Open is OVER

A huge congrats to everyone who competed in the 2018 CrossFit Open. It is officially over. Last night at 5pm, all Affiliate "Managers" had to validate scores (they were due Monday, but Affiliates have 24 hours to verify; so if you looked at your individual score Monday, things might have moved a little... Just an FYI). I am proud of all of those who registered, and those who did the workouts as the daily workout - they were not easy. You might have learned a little about yourself. I know it was very exciting to see people PR on a lift after so many burpees and squats, as it was to see people get there first: chest to bar, pull-up, handstand push up and more! It is easy to hate the Open when

Go JUAN!!

I believe this is 475 or 485!! Nice work Juan! WOD for 3/28/2018 12 MIN TO REVIEW SNATCHES BUILD TO A HEAVY SINGLE 18 MIN CAP 3 BAR MU 3 OH SQUATS 115/85 400M RUN 6/6/400 9/9/400 etc...

It's gonna be fun

WOD for 3/27/2018 Warm up Deadlift. 16 MIN 2 PART WOD PART 1= 10 ROUNDS OF 5 PULL UPS 10 PUSH UPS 15 AIR SQUATS W/ REMAINING TIME 1RM DEADLIFT **IE if it takes you 12 minutes to do the 10 rds, you have 4 minutes to DL.

Welcome our newest member

Congratulations to Coach Rob, Stephania and Big Brother AJ!! Liliana Lorraine born March 24th! Mom is doing well and everyone is beyond happy! She is beautiful! Thank you Perez family for sharing her with us :) Wod for 3/26/18 10min pull over and muscle up practice 14 MIN AMRAP 35 DOUBLE UNDERS 10 TTB 5 HSPU

If you thought 18.5 hurt...

WOD for 3/24/2018 FIGHT GONE BAD 3 ROUNDS 1 MIN OF: WALL BALLS SDLHP 75/55 BOX JUMPS 20" PUSH PRESS ROW FOR CALS REST

GO STEPH!

There is nothing like coaching someone through something, for months, and seeing them get it! Steph is a regular in my 7am class 2-3 times a week. She is a Cadet with VPD and a student at Sac State. She has moved from ring rows, to blue band, to pull-ups! I think it started about a month ago, she was getting a pull-up here and there, doing some in the workouts, but keeping the band close by just in case... BUT TODAY SHE DID THE ENTIRE WORKOUT WITH RX PULL-UPS AND EVEN LINKED 5!! (This is her second to last round, even more impressive!!). Thanks for coming in and working so hard Steph (even when sometimes you're alone :/). Keep it up Steph!! WOD for 3/22/2018 15 MIN TO WORK ON THE FOLLOWING C

What a difference....

WOD for 3/21/2018 10 ROUNDS 5 PULL UPS 3 FULL SNATCHES 155/105 100M SPRINT 20 MIN CAP

EMAIL US TO TRY CROSSFIT

Have you been wanting to start CrossFit/try a class? Maybe you aren't sure about getting started or who to contact? Email us at ljosephcfs@gmail.com and we can set up a time for you to try a class, meet one on one or answer any questions you might have! We truly believe we offer a great program with excellent coaches - OUR MEMBERS THINK SO TOO! WOD for 3/20/18 10min Kipping practice 30 MIN 2-2-2-2-2-2 BACK SQUATS TOTAL WEIGHT IN TOP 3 SETS GOES ON THE BOARD

WOD for 3/19

WOD for 3/19/18 5 ROUNDS 200M WEIGHTED RUN (SANDBAG) 6 TTB 10 BOX JUMPS 30/24

"you gotta be kidding me"

WOD for 3/17/2018 TEAMS OF 2 ONE WORKS ONE ROWS SWITCH AT 20/15 CALS 26 MIN AMRAP 4 PISTOLS 8 SNATCHES 115/85 12 DEADLIFTS 24 DU'S

18.4

WOD for March 16, 2018 18.4 Time cap: 9 minutes Diane 21-15-9 reps of: Deadlifts, 225 lb. / 155 lb. Handstand push-ups Then, 21-15-9 reps of: Deadlifts, 315 lb. / 205 lb. 50-ft. handstand walk after each set

Handstands are fun

WOD for 3/15/18 10 MIN FOR HANDSTAND PRACTICE TABATA SOMETHING ELSE PULL UPS PUSH UPS SIT UPS SQUATS

3 down, 2 to go

WOD FOR 3/13/18 5 MIN FOR MOBILITY 30 MIN TO DO CLEAN HEAVY SINGLES 1-1-1-1-1-1-1 SCORE IS TOP 3 LIFTS 1 MAX ATTEMPT: EITHER TOES 2 BAR KNEE UPS GHD SIT UPS OR PIKE SIT UPS IF YOU STOP MOVING OR DROP FROM THE BAR YOU'RE DONE

I did not wake up like this...

WOD for 3/10/18 4X50FT FARMERS CARRY 20 MIN CAP 4 ROUNDS 8 PULL UPS 8 PUSH UPS 4 ROUNDS 6 C2B 6 PUSH PRESS 115/85 4 ROUNDS 4 BAR MU 4 JERKS 205/155

18.3

Tomorrow is going to be the first workout we have seen where some of you can go RX all the way until the point of ring muscle ups. If this is the case, you have a couple options, A. Get the rings as fast as you can, and worry about your split time. Then you have 10min (maybe more) to attempt a ring muscle up. If you are not close to ring muscle ups, but can do the rest RX, get your split time, then tell your judge you are going to continue the workout scaled so you can get sweaty and leave knowing you worked out for 14 minutes. (This does not mean you have a scaled score, your score would be RX up until you get to the rings, so you may enter your split time and weights as RX ONLY UNTIL THIS

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10:00am to 11:00am

 

Sunday

9:00am to 11:00am (Open gym)

 

 

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424 Executive Court, Suite C
Fairfield, Ca 94534

info@cfsolano.com

(707) 421-1629

 

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