9am and 10am only 1/1/2019

Wod for 1/1/19 3 PERSON TEAMS ONE WORKING AT A TIME 36 MIN AMRAP 60 CAL ROW 30 TOES TO BAR 60 ONE ARM HANG SNATCH 55/35 30 DEADLIFTS 225/155 60 WALLBALLS

New Year... New You

If you are interested in reaching your health and fitness goals, please email us at ljosephcfs@gmail.com. We always welcome new people and love helping beginners!! Check out our Facebook or Instagram. 1/1/19 9am and 10am only. Wod for 12/31/18 NEW YEARS WOD 1 ROUND FOR TIME 31 MIN CAP 31 Push Press (75/55 lb) 31 Pull-Ups 31 Double-Unders 31 Snatches (75/55 lb) 31 Sit-Ups 31 Double-Unders 31 Toes-to-Bar 31 Push-Ups 31 Box Jumps (24/20 in) 31 Double-Unders 31 Back Squats (75/55 lb) 31 Thrusters (75/55 lb) 31 Double-Unders 31 Lunges 31 Burpees 31 Unbroken Double-Unders

Saturday

Holiday hours next week - New Years Eve - regular hours New Years Day - 9am and 10am only WOD for 12/29/18 20 MIN TO WORK ON  3RM PUSH PRESS FROM RACK 20 MIN AMRAP 200 M RUN 10 HANG CLEANS 115/85 200 M BACKWARDS RUN 10 S2OH 115/85

Friday - regular hours

Wod for 12/28/18 10 MIN ALT EMOM 45 SEC FLUTTER KICKS 45 SEC PLANKS 14 MIN AMRAP 8 HAND RELEASE PUSH UPS 8 FRONT SQUATS 95/65 8 KB SWINGS 1.5/1 100M RUN

Wednesday - 9am only

Wod for 12/26/18 10MIN ALT EMOM HANDSTAND WALK PRACTICE TURNING 2ND MIN 12 PISTOLS COMPLETE ANY WAY POSSIBLE 50 HSPU 100 SIT UPS 200 DU'S 100 PUSH UPS 50 T2B SUGGESTIONS... 10 RDS OF 5 10 20 10 5 OR 5 RDS OF 10 20 40 20 10

9am class for Christmas Eve

Don’t forget Potluck and Ugly Sweaters!! Wod for 12/24/18 XMAS WOD 1 Stone 2 One arm Overhead Squats 53/35 3 TTB 4 Hang snatches 55/35 DB 2 ea arm 5 Box jumps 20" 6 Lunges 7 Push ups 8 Sit ups 9 Medball cleans 20/14 10 Double-Unders (unbroken)outside 11 Pull ups 12 Deadlift 315/220 Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – Closed Christmas Day. 9am only the day after Christmas. Regular hours resume the rest of the week. Save the date. January 26th. Same sex partner workout, scaled and RX. $40 per team. Three events. ALL money dontated to Matt Newton.

It's almost Christmas

WOD for 12/22/2018 15 MIN TO BUILD TO A 1RM HANG CLEAN 10 MIN TO WARM UP MU'S 20 MIN AMRAP 400M RUN 5 MUSCLE UPS 10 HANG CLEANS 135/95

FriYAY

Wod for 12/21/18 8X 2+1 EVERY 90 Box BACK squats 55% x 2 Speed deadlift 75% x 1 THEN 8 MIN EMOM(ALT) Glute ham raises 8 Hanging leg raises 15 10-9-8-7-6-5-4-3-2-1 THRUSTERS 75/55 BAR FACING BURPEES

Thursday

December 24 aka Christmas Eve - 9am only POTLUCK AND UGLY SWEATER December 25 aka Christmas Day - CLOSED December 26 aka the day after Christmas - 9am only WOD for 12/20/18 15 MIN TO REVIEW SQUAT CLEANS AND BUILD WEIGHT 5-3-1-3-5 SQUAT CLEAN (255/175) STRICT HANDSTAND PUSH UPS SCALE-- 10-6-2-6-10 SQUAT CLEANS 155/105 RING PUSH UPS

Wednesday

WOD for 12/19/2018 8 MIN ALT EMOM 40 SEC FLUTTER KICKS 40 SEC PLANKS 21-18-15-12-9-6-3 KB SWINGS 2/1.5 100M RUN AFTER EA ROUND Extra Credit: 20 MIN FOR – Max Effort Bench Close grip bench – 1rm Try to beat previous cycle's pr THEN 8 MIN ALT EMOM DUMBBELL rows x 8 STRICT presses x 8

HOLIDAY HOURS

December 24 aka Christmas Eve - 9am only POTLUCK AND UGLY SWEATER December 25 aka Christmas Day - CLOSED December 26 aka the day after Christmas - 9am only WOD for 12/18/2018 20 MIN FOR SNATCH COMPLEX HANG SNATCH SNATCH BALANCE FULL SNATCH 18 MIN CAP 3 rounds for time of: 50 PUSH UPS 60 SIT UPS 70 SQUATS SCALE-- 25/30/35 3 RDS OR 25/30/35 18 MIN AMRAP

Monday

WOD 12/16/18 20 MIN FOR FRONT squat – 1rm Try to beat previous pr THEN 8 MIN EMOM(ALT) Glute ham raises 8 Hanging leg raises 15 6 MIN AMRAP 5 toes-to-bars 15 FT handstand walk

Saturday

WOD for 12-15-18 For time: 5 ring handstand push-ups 5 squat cleans, 185 / 125 lb. 10 strict handstand push-ups 10 squat cleans, 155 /105 lb. 20 handstand push-ups 20 squat cleans, 135 / 95 lb. 30 HR PUSH UPS 30 squat cleans, 95 / 65 lb.

Friday - MORNING CLASSES ONLY

ALLLLLLLL THE TAPS...... See you tomorrow 7:30pm (some are going a little earlier - 7pm). GREEN RIVER TAP ROOM. WOD for 12/13/2018 8X 2+1 EVERY 90 SPEED FRONT squats 50% x 2 Speed deadlift 70% x 1 THEN 10 MIN EMOM(ALT) BANDED pullthroughs 15 PLANKS 45 SEC 10 MIN CAP 21 squat snatches 42 push-ups 15 squat snatches 30 push-ups 9 squat snatches 18 push-ups 75/55

Thursday

Don’t forget our Christmas party is Friday 7:30pm Green River Taproom in Winters. We’ve reserved the heated patio; dress in layers. WOD for 12/13/18 8 MIN ALT EMOM HANDSTAND WALK OR 3 WALL WALKS 10-15 GHD'S 3 rounds 1 min burpees 1 min wallballs 1 min deadlifts 1 min med-ball sit-ups 1 min hang power cleans Rest 1 minute 95/65

Christmas ideas for the CrossFitter in your life....

Especially these (or another type of grip to prevent rips - These wraps were put on after round 4 of pull-ups today: Other great items (so you know they are your size and always available - no need to worry about someone grabbing before you). Everything above was on Amazon and Rogue Fitness. WOD for 12/12/18 8 MIN EMOM(ALT) 8 WEIGHTED RING ROWS 8 DIPS 3 rounds for time of: 800-m run 50 box jumps Men: 24-in. box Women: 20-in. box 30 MIN CAP 20 MIN TO Bench Press – work up to 95% of 1rm THEN 8 MIN ALT EMOM Dumbbell Rows 8 DIPS 12

Maybe I should visit some of you at work?

Watch the video. WOD for 12/11/18 10 MIN TO BUILD A HEAVY 1RM STRICT PRESS 5 3-minute rounds of: 20 push presses 115/85 FROM FLOOR Max-rep pull-ups Rest 2 minutes between rounds.

Monday

This Friday, 12/14, is our CFS Christmas party. We will not have afternoon classes so coaches can all attend the event without feeling rushed - maybe have a meal before going. When - 12/14 Where - Green River Taproom Time - 7pm Dress for a heated patio - layers are probably best. WOD for 12/10/18 20 MIN FOR FRONT Squat - work up to 95% of 1rm Deadlift - work up to 95% of 1rm THEN 10 MIN EMOM(ALT) BANDED pullthroughs 15 PLANKS 5 MIN AMRAP CLEANS Men: 225 lb. Women: 155 lb

Saturday

Looking to lose weight in the New Year? Not sure where to start or how to do it? Join CFS in the Lurong New Years Resolution Challenge! They will tell you exactly what to eat! How to eat, when to eat etc... Complete with meal plans and shopping lists. Click here to register. WOD for 12/8/2018 TEAMS OF 2 1 WORKS AT A TIME 30 MIN AMRAP 100 SQUATS 50 HANG SNATCHES 75/55. 40 CAL ROW 30 SDLHP 20 HANDSTAND PUSH UPS

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Sunday

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Fairfield, Ca 94534

info@cfsolano.com

(707) 421-1629

 

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