Monday
Wod for 4/1/19 20 MIN FOR Floor Press 1rm - Try to beat prev pr THEN 8 MIN EMOM (ALT)
Dumbbell Rows 8
DIPS 12 12 MIN AMRAP
200M RUN
10 HANG POWER CLEANS 155/105
10 BACK SQUATS
Saturday
Are you using Sugar wod?! It’s a free app and so easy/fun to track your workouts!!! 👊🏼 Wod for 3/30/19 25 min to find 1 rep max clean and jerk 12 MIN AMRAP
60 DOUBLE UNDERS
30 OVERHEAD SQUATS
95/65
10 MUSCLE UPS
Friday
Wod for 3/29/19 9X EVERY 60 SEC Speed bench 50% x 3 THEN 8 MIN EMOM(ALT)
BARBELL Rows 8
DIPS 12 7MIN AMRAPS
LADDER BY 2'S
THRUSTERS
45/35
BURPEES
Thursday
Wod for 3/28/19 Mary 20 MIN AMRAP
5 HSPU
10 PISTOLS
15 PULL UPS
Order your tanks/tees
Men’s tees and ladies tanks. WOD for 3/27/19 20 MIN TO FIND MAX SPLIT JERK FROM THE RACK 15 MIN AMRAP
8 KB SWINGS 2/1.5
8 T2B
16 CAL ROW Extra Credit on your own: 20 MIN FOR FRONT squat – 1rm Try to beat prev pr THEN 10 MIN EMOM(ALT)
BANDED pullthroughs 15
Spread eagle situps 15
Tuesday
Wod for 3/26/19 30 MU FOR TIME OR
6 ROUNDS OF
5 C2B
5 RING DIPS
15 MIN CAP
REST TILL 20 MIN THEN
4 200M SPRINTS GO EVERY 2:30
Thank you for understanding our Saturday closure
And thank you to all who attended Matt’s service. To say he touched many people’s lives, is an understatement. The room was full of people and such an out pouring of love for Matt and his family. Many people got up and spoke, walked around and shared stories, and like Matt would have wanted, old and new CrossFitters were together. It had been some time since many of us had seen each other. I’m sure Matt was pleased with the turn out. We are all so lucky to have known such a w
We are closed Saturday.
Also, tomorrow, 3/21 is the anniversary of the four officers who lost their life 10 years ago. Some of you may recall doing “Danny” just a few weeks ago. It’s been a somber week for CFS, but we are a family, and in times like these, we NEED and WANT to be together. Wod for 3/21/19 Set up DL weight. Practice BMU. 20 MIN AMRAP
6 DEADLIFT 315/225
2 MU
6 BURPEE OVER BAR
12 MED BALL CLEANS 20/14
Wod for 3/20
In times of pain and discomfort, I challenge you to smile as big as Matt. Ear to ear, with your eyes, showing all your teeth and simply glowing. Share it.
Matt was a pillar of the CrossFit Solano community. He attended several competitions as a spectator and participant. He participated in the CrossFit Open; Friday night lights, beers and judging. And of course, cheering. He helped facilitate and organize our “Thankslifting” in-house comp. Winners got turkeys from his work :
