She wanted to expand her knowledge of CrossFit and sent herself to the CrossFit L1 last weekend! Wod for 2-28-19 PARTNER DANNY/ 1 WORKING  AT A TIME 20 MIN AMRAP 30 BOX JUMPS 24/20 20 PUSH PRESS 115/75 30 PULL UPS

WOD for 2/27/19 12 RDS OF TABATA ALT FLUTTER KICKS HOLLOW ROCKS SIT UPS 16 MIN AMRAP 6 DB HANG SNATCHES 100/70 10 TOE TO BAR 400M RUN Max Effort Squat 20 MIN FOR FRONT squat – work up to a 1rm THEN 8 MIN EMOM (ALT) Back Extension X 15 MAX HANGING L-SIT

One down, four to go!! Great job everyone!! Wod for 2/26/19 15 MIN TO BUILD TO A HEAVY COMPLEX OF: POWER CLEAN PUSH PRESS HANG CLEAN SPLIT JERK 15-12-9 THRUSTERS 95/65 PULL UPS 5 MIN CAP REST TILL 8 MIN MARK THEN 15-12-9 THRUSTERS 115/75 C2B 7 MIN CAP

Wod for 2/25/19 20 MIN FOR Close grip bench – work up to a 1rm THEN 8 MIN EMOM(ALT) barbell rows 8(PALMS UP) STRICT PULL UPS 8 14 MIN AMRAP 50 DOUBLE UNDERS 400M RUN 50 DOUBLE UNDERS 30 CLEAN & JERKS 135/95 50 DOUBLE UNDERS 20 MU

Open Workout 19.1 Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row M 20-lb. wall ball to 10 ft. W 14-lb. wall ball to 9 ft.

Reminder we will do open workouts Saturday mornings. IF you can’t make Saturday morning, this Saturday, Coach Hack is offering to open the gym at 5:30pm for 19.1. Wod for 2/22/19 9X EVERY 90 SEC Speed bench 45% x 3 THEN 8 MIN EMOM(ALT) MATADOR DIPS 12 Ski Erg/ROW Cals 20/15 2 ROUNDS 3 MU 10 HANDSTAND PU 4 ROUNDS 6 PISTOLS 10 PUSH UPS 6 ROUNDS 10 SIT UPS 20 DU'S 12 MIN CAP

WOD for 2-21-19 15 MIN FOR 3RM STRICT PRESS WOD: 50 PUSH UPS 21 PULL UPS 800M RUN 21 PULL UPS 50 PUSH UPS

Did you sign up for the Open? Do you want too? Register by going to Mondays post or by simply “googling” CrossFit 2019 Open. Reminder. Workouts will be performed on Saturdays. Additionally, while the Open is the taking place! You can still start at CrossFit Solano!! Message us via any of our social media’s or email Ljosephcfs@gmail.com to get started. We want to help you reach your fitness goals and HAVE FUN DOING IT!! I promise there is at least one person in every class you can connect with. Wod for 2/20/19 5 RDS START EVERY 2 MIN HANDSTAND WALK  FOR DISTANCE OR HOLD ON WALL OR 5 WALL WALKS 4 ROUNDS 200M RUN W/VEST 25 AIR SQUATS JUMPING ONTO PLATE 45/35 W/VEST *reminder - the workout wil

Wod for 2/19/19 20 MIN FOR SNATCH COMPLEX OF :  POWER SNATCH OVERHEAD SQUAT HANG SNATCH 2 OVERHEAD SQUATS 12 MIN AMRAP 8 DEADLIFTS 95/65 6 SNATCHES 4 OVERHEAD SQUATS 200M RUN

What is the OPEN and why should I do it? First of all, you don't have to do anything, however, it is a 5 week long online competition that allows you to see where you are on the leadership board - much bigger than the white board at CFS!! You can compare your workouts to people your same age, even same occupation. You can see where you stand in NorCal, the Region, USA or the World. If you've ever competed in it before it also lets you see how you did compared to previous years. It costs $20 (this money goes to CrossFit Inc, not us). Every Thursday at 5pm the workout is announced and will be performed at CFS EVERY SATURDAY MORNING. This is a fun if you've never done a competition before or if

Wod for 2/16/19 1 mile run 24 MIN PARTNER AMRAP SWITCH AFTER DOUBLE UNDERS PARTNER 1- 100 DU'S PARTNER 2-AMRAP OF 20 WALLBALLS 15 BURPEES 10 TOES TO BAR

Wod for 2/15/19 EVERY 90 SEC X9 Speed bench 55% x 3 THEN 8 MIN EMOM(ALT) Weighted Ring rows 8 Lying KB extensions 12 7 MIN CAP 800M RUN MAX STONES 2 SHOULDER 142/93 AT 8 MIN MARK 3 ROUNDS 2 BAR MU 8 HANDSTAND PU

Cause we wanna be your Valentine 💜 WOD  for 2/14/19 20 MIN TO BUILD  TO A 1RM CLUSTER LURONG BENCHMARK RETEST 9 MIN AMRAP 8 BAR OVER BURPEES 7 CLEANS 6 FRONT RACK LUNGES 5 SHOULDER TO OVERHEAD

WOD for 2/13/19 ALTERNATING TABATA HOLLOW ROCKS AND SUPERMAN ROCKS 16 ROUNDS/8 MIN 16 MIN AMRAP 50FT BURPEE BROAD JUMP 50 WALKING LUNGES 25 PIKE SIT UPS EXTRA CREDIT: 20 MIN FOR MAX EFFORT Goodmorning– work up to a 3rm THEN 8 MIN EMOM(ALT) Straight leg deadlifts 8 TTB 8

Interested in trying CrossFit? Email us at LJosephCFS@gmail.com, reach out to any of our social medias or  call us at 707-421-1629. We allow anyone (whatever your skill, age and ability) to try a class for FREE! We offer punch cards for those not ready to commit and wanting to try a few classes before signing up. We offer discounts for 6 months contracts, offer no contract month to month and pay up front and get a month free! We do hope you’ll at least try a class before thinking CrossFit is not for you! Bring a sibling, co worker or friend with you. WOD for 2/12/19 20 MIN TO WORK  UP TO A SINGLE  HEAVY CLEAN AND  PUSH JERK DT 5 ROUNDS 12 DL 155/105 9 HANG POWER CLEANS 6 PUSH JERKS

Wod for 2/11/19 Max Effort 20 MIN FOR FLOOR Press – work up to a 3rm THEN 8 MIN EMOM (ALT) weighted ring rows 8 Lying KB extensions 12 4 MIN LADDER BY 1'S THRUSTERS (75/55) BURPEES 2 MIN REST THEN 5 RDS 10 PUSH UPS 15 SIT UPS 30 DU'S

Wod for 2/9/19 2 RDS FOR TIME 800M RUN 30 DL (225/145) 400M RUN 30 H CLEANS (155/105) 200M RUN 30 S2OH (115/85)

Wod 2/6/19 EVERY 90 SEC X9 Speed bench 50% x 3 THEN 8 MIN EMOM(ALT) Deficit push ups 8(HANDS ON 45'S) STRICT PULL UPS 12 3 RDS: 3 MIN EA / 20 SEC REST 400M SPRINT RD 1 MAX PUSH UPS RD 2 MAX SIT UPS RD 3 MAX AIR SQUATS

WOD for 2/7/19 20 MIN TO REVIEW BUILD TO A HEAVY SNATCH DL SNATCH SNATCH BALANCE LURONG WOD 4 RESOLUTION CHIPPER 10 MIN AMRAP 15 SNATCHES 20 DEADLIFTS 25 BOX JUMPS 20 HAND RELEASE PUSH UPS 15 THRUSTERS RX LEVEL 3 115/75 30/24 LEVEL 3 MASTERS 95/65 24/20

I had a delicious meal now delivered to CFS! They are happy to provide Whole 30 compliant meals, Keto, a specific macro requests!! Pick up a flier from the counter of visit Rosemary Farm to Fork Facebook and website. Meals are delivered on Mondays and Wednesday’s between 9-11am. Meals cost $10-13 but can even be less if you set up regular delivery. Additionally, there is a discount code on their page if you order $40 worth. Maybe you can meal prep on your own, but splurge on stuff you won’t cook yourself - feels like you’re cheating on your diet but it’s still Paleo! Remember. You can’t out train your diet. Wod for 2/6/19 25 MIN FOR 10 RM DEADLIFT 15 MIN AMRAP 5 KB/DB HANG C&J LEFT ARM 55/35