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

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

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

Wod for 3/28/19 Mary 20 MIN AMRAP 5 HSPU 10 PISTOLS 15 PULL UPS

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

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

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

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

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 :