Friday

Wod for 5/31/19 Hatch Week two, day 2 5 MIN AMRAP 5 CLEAN & JERKS 155/105 5 BURPEES

See you soon Ashley

I totally forgot to post this to a social media page; Ashley we are going to miss you!!! Due to work Ashley has to take time away from CFS until September. Thank you for being my demo girl and helping heard the cats 🤣 See you in Sept!!! Drop in sometime on a Saturday and say hi! Wod for 5/30/19 18 MIN FOR CLEAN COMPLEX: HIGH HANG AT THE KNEE 1 INCH BELOW KNEE PUSH JERK (ALL SQUAT) 12 MIN LADDER BY 2'S TOES 2 BAR OVERHEAD SQUATS 75/55

HS walks? I’ll skip cause I can’t do that anyway...

Sike! The only time I was ever close, was when I practiced - imagine that!! Still don’t wanna try? We have a scale, so show up anyway. Also, June 10 3-7pm the body fat testing truck is coming back!!! Sign up online. You don’t pay until the day of. Wod for 5/29/19 10min handstand walking practice Then... For time: 10 ROUNDS 10 LUNGES 100M RUN 20 FT HANDSTAND WALK

Thank you for coming

Wod for 5/28/19 Hatch Week 2, Day 1 Annie 50-40-30-20-10 Double unders & Sit Ups

Tomorrow 9am

Reminder. We only have class at 9am. Optional potluck to follow. Please feel welcome, and encouraged, to look back at last Tuesday’s post with information regarding Lt. Michael Murphy. Murph Run 1 miles 100 pull ups 200 push ups 300 squats Run 1 mile ** wear 20# vest *** can partition pull ups, push ups and squats as 20 rounds of Cindy (5/10/15) **** can be scaled to YOUR ability. Ring rows, knee push ups, partner, 1/2, whatever you can do!! I’ll open the gym at 8:40am. At 9:00 we will brief the workout. 9:20 begin Murph. So if you need extra warm up and mobility than 9:00-9:20, please come anytime after 8:40 to foam roll, Lacrosse ball, put on knee sleeves etc....

May 25th

WOD for 5-25-19 24 MIN PARTNER AMRAP ONE PARTNER RUNS 200M W/45-25 OTHER PARTNER AMRAP 5 BURPEE BOX JUMP OVERS 24/20 20 DU'S 10 HANDSTAND PUSH UPS

PLEASE TAKE THIS SURVEY

We are considering the idea of adjusting our afternoon hours, if this affects you, please take a moment to answer this: https://www.surveymonkey.com/r/SDL5KPH REMINDER. MEMORIAL DAY MURPH IS THIS UP COMING MONDAY AT 9AM ONLY. OPTIONAL POTLUCK TO FOLLOW. WOD for 5/24/19 Hatch week 1, day 2 6 MIN AMRAP 20 LUNGES 10 PUSH UPS

Thursday

Wod for 5/23/19 SNATCH COMPLEX 15 MIN TO WORK ON: DEADLIFT HANG PULL HANG HIGH PULL HANG FULL SNATCH **Hang is one inch below the knee** 12 MIN AMRP 6 THRUSTERS 75/55 3 C2B STARTS WITH: **3 TOES TO BAR AND CONTINUES EMOM**

A must read.

The story behind “Murph” By Delanie Murph” is a CrossFit Hero WOD named after Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005. He was 29, of Patchogue, N.Y. Lt Murphy was awarded the Congressional Medal of Honor after his death. The workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ It first appeared on the CrossFit site 18 August 2005. Engaged in a frenzied firefight and outnumbered by the Taliban, Navy Lt. Michael Murphy made a desperate decision as he and three fellow SEALs fought for their lives on a rocky mountainside in Afghanistan’s Kunar Province in 2005. In a last-ditch effort to save his team, Murphy pulled out his satellite phone,

Important info & Squat Program

Announcements - Tomorrow, we are starting the Hatch program for SQUATS!! Hatch will be every Tuesday and Friday for the next 12 weeks; in order to PR and do your best, please show up on these days. Next Monday is Memorial Day! We will host Murph at 9am only. Everyone is welcome. Scaling will be available. With school coming to a close and summer starting for many high school and college students, we would like to offer a summer rate for NEW students joining CFS. For the month of June and July, our membership rate will be $30/mo. Bring a current copy of your school ID when signing up. WOD for 5/21/19 Hatch Week 1, Day 1 6 MIN AMRAP 8 WALL BALLS 20/14 4 HANG POWER CLEANS 115/85

Monday 5/20

Safe travels Hack!! See you in 4 months 💙 8 MIN ALT EMOM 45 SEC ON 15 SEC OFF ODD MIN- 10 V-UPS THEN PLANK REMAINDER  EVEN MIN- 15 BANDED GOODMORNINGS RUNNING FRAN 21-15-9 THRUSTERS 95/65 PULL UPS 400M RUN AFTER EACH ROUND

Saturday

Wod for 5/18/19 Show up. 9am and 10am

Long term tracking for progress

The white board is great, but for overall progress and tracking, we recommend keeping or journal or using the FREE, no spam, app called SugarWOD!! Need helping signing up or aren’t sure what to do, just ask a coach. Wod for 5/17/19 25 MIN TOTAL FOR 1RM BENCH PRESS THEN 1 SET MAX REPS AT 40% 10 MIN CAP 3 MIN MAX WALLBALLS 800M RUN SIT UPS TILL CAP SCORE IS WB/SU

Is this week kicking anyone else’s butt?!

How you might feel after this week.... Wod for 5/16/19 5 RDS EA 50 SEC ON 10 SEC OFF MIN 1-10 SIT UPS THEN PLANK REMAINING MIN 2- 10 BANDED GOODMORNINGS THEN 20 DU'S 30-20-10 OF THRUSTERS 75/55 LATERAL BURPEES OVER BAR

All the things Wednesday :)

Wod for 5/15/19 15min to find 1RM OHS 6 MIN AMRAP 6 OVERHEAD SQUATS 95/65 6 TOES TO BAR 4 MIN REST THEN 30 HANG SQUAT SNATCH 155/105 Extra Credit : 20 MIN FOR BOX BACK SQUAT 85% of 1rm Deadlift - work up to 85% of 1rm THEN 8 MIN EMOM(ALT) Glute ham raises 8 KB TWISTS 20

Bathrooms

Attention ladies!!!! This morning (5/13) our bathrooms were backed up and shut down. During maintainers a toilet was broken and will be replaced tomorrow - we do not have an ETA on the replacement, however, there is a chance a male plumber will be in and out of the restroom, this means the showers might not be available after 0700 This is also a courtesy reminder, we cannot flush tampons down the toilet. Please refrain from doing so. Please use trash cans provided inside each stall. Wod for 5/14/19 8MIN EOMOM(4 RDS)  SQUAT SNATCH TRIPLES BUILDING TO MAX *every other min on the min* 7MIN CAP 800M RUN 10 STONES 2 SHOULDER 142/93 AT 8 MIN MARK 12 MIN AMRAP 4 C2B 8 KB SWINGS 1.5/1 100M RUN"

Monday

Wod for 5/13/19 4X 80FT YOKE CARRY  PLUS 5 TIRE FLIPS 2 ROUNDS 2 MIN ROW FOR CALS 2 MIN S2OH 75/55 2 MIN POWER CLEANS 115/75 2 MIN REST

Saturday partner WOD

WOD for 5/11/19 PARTNER WOD 200 DU'S 100 GHD SIT-UPS 50 BURPEE BOX JUMP OVERS 24/20 50 SYNCHRONIZED AIR SQUATS 100 CAL ROW 200 DU'S ONE WORKING AT A TIME EXCEPT SQUATS

Friday

5/10/19 9 X 60 SECS– Speed Bench 50% x 3 BARBELL rows PALMS UP x 8 STRICT presses x 8 8MIN AMRAP 6 THRUSTERS (75/55) 4 BURPEES I can hear the “yay! no running cheers”

Thursday

Wod for 5/9/19 8rd 4 each  ALTERNATING TABATA PLANKS FLUTTER KICKS 5 RDS STARTING EVERY 5 MIN 22/18 CAL ROW 400M RUN

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Monday through Friday                   
5:00am to 6:00am

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10:00am to 11:00am

 

Sunday

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424 Executive Court, Suite C
Fairfield, Ca 94534

info@cfsolano.com

(707) 421-1629

 

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