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

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 year