Saturday - Nutts

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall. WOD for 6/29/19 "**NUTTS** 10 HANDSTAND PUSH UPS 15 DEADLIFTS 250/175 25 BOX JUMPS 30/24 50 PULL UPS 100 WALL BALLS 20/14 200 DU'S 400M WEIGHTED RUN 45/35

Friday

WOD for 6/28/19 Hatch week 6, day 2 Then... 8 MIN AMRAP 5 PUSH PRESS 75/55 10 hang clean 20 DU's

Tag your partner...

Res in peace Meaty! We will forever be grateful for your visits at CFS. Our thoughts and prayers are with Lisa & Joe. WOD for 6/27/19 Pre workout - max strict pull ups Post workout - max butterfly/kip 12 RDS OF TABATA - ALT SIT UPS PLANKS FLUTTER KICKS TEAMS OF 2 18 MIN AMRAP, 1 WORKING AT A TIME: 20 WALL BALLS 10 BURPEES 10 DEADLIFTS 225/155 20 PUSH UPS

Wednesday

WOD for 6-26-19 15 MIN FOR COMPLEX SNATCH DEADLIFT FULL SNATCH Then **CINDY** 20 MIN AMRAP 5 PULL UPS 10 PUSH UPS 15 SQUATS

4th of July 0900 only

Join us for a fun workout & potluck to follow July 4th at 9am! WOD for 6/25/19 Hatch Week 6 Day 1 6 MIN AMRAP SHOULDER 2 OVERHEAD 95/65 100m run every 20

Monday

United States Police & Fire Games Toughest Competitor Alive (Used to be Toughest Cop Alive, but then we let the hose draggers play. 💁🏻😊) 8 events, 1 day 5k Shot put 100m dash 100m swim 20’ rope climb (legless) Bench Press Max effort strict pull-ups Obstacle course (includes 140# dummy drag) Training at CFS put me in a great position to even consider competing in the TCA! I was already working on Powerlifting and pull-ups at open gym and adding in WODs 3-5 x a week. So I added in event specific work, like figuring out how or if I could do a legless rope climb! It’s going to be a long day with specific skill sets tested, but doing CrossFit prepares you for that sort of thing. The TCA ha

Two girls back to back?!

WOD for 6/22/19 KAREN/ANNIE BACK TO BACK 150 WALLBALLS Then- 50-40-30-20-10 DOUBLE UNDERS SIT UPS

Friday

WOD for 6/21/19 Hatch Week 5, Day 2 Tabata ALTERNATING AIR SQUATS & DU's then 4 min Max Row for CALS

Thursday 6/20

Mark your calendars please, July 4th, we will have a 9am class only. Thank you. WOD for 6/20/19 Tabata Hollow Rocks 10 RDS 10 ALTERNATING ONE ARM KB SNATCH 53/35 20 SIT UPS

Be like Vic! Don’t choose a gimmic, choose fitness!!

Way to go Vic. We are so proud of you!! Since starting CrossFit with us he’s down FIFTY POUNDS! Diet & excerize for the win!! Email Ljosephcfs@gmail.com to try a class 😊 WOD for 6/19/19 Pre workout - max strict pull ups Post workout - max butterfly pull ups TEAMS OF 2/ 20 MIN AMRAP PARTNER 1= ROW 500M OTHER PARTNER DOES 3 HANDSTAND PUSH UPS 9 WALL BALLS 20/14 27 DU'S

Tuesday

WOD for 6/18/19 Hatch week 5, day 1 2min handstand walk for distance 2 min rest then 3 RDS 200M RUN 4 Stone 2 shoulder (choose your own stone)

Monday

WOD for 6/17/19 Review & build weight 13 RDS 2 MUSCLE UPS 4 SQUAT CLEANS 135/95 100M RUN

Friday

Checked in with Hack today; guess I can’t complain about the heat.... Saturday is his birthday and we are doing a birthday workout for him!! Plan accordingly! WOD for 6/14/19 Hatch week 4 day 2 36-27-18-9 Walking lunges 12-9-6-3 Handstand push ups *36 lunges then 12 hspu etc...

Thursday

Pre WOD - max effort set of strict pull ups Post WOD - max effort bufferfly *** can’t do a pull up?? Don’t worry we have something for you!! 22min AMRAP 8 toes to bar 16 wall balls 400m run

Thursday

Pre WOD - max effort set of strict pull ups Post WOD - max effort bufferfly *** can’t do a pull up?? Don’t worry we have something for you!! 22min AMRAP 8 toes to bar 16 wall balls 400m run

Wednesday

It’s hot!! I know sometimes it’s not comfortable when it’s hot; so this is two part... 1.) I want to give a shout out to all the men and ladies stepping out of their comfort zone. Not everyone is a shorts & tank top kinda gal or guy. But lately, I’ve seen people fell comfortable around those they support in the gym and give up their hesitations for comforts! So, if you’ve been on the fence about sporting shorts or a tank top - I want everyone to know, CFS is a safe place!! We are not here to judge you, we are here to coach you. 2.) it is HOT. Drink water. Wear deodorant. Please & thank you!! A simple walk out to the car from the grocery store is causing me to sweat! Plus my workout! Plus som

Tuesday

Great job to everyone who tried ring push ups for the first time or worked on their very best push ups ever!! Tomorrow we get to step out of our comfort zone and try pistols! See you tomorrow for another great class!! WOD for 6/11/19 Hatch week 4, day 1 5min ladder by 2s Kettlebell swings 53/35 Pistols

Monday

Congrats Jhauna!! Masters of Science in Nursing Leadership and Management. From Western Governors University. WOD for 6/9/19 10min emom 40:20 Flutter kicks Planks For time: 21-15-9-15-21 Ring push ups Air squats

Saturday

WOD for 6/8/19 50 burpee pull ups 200 double unders 100m farmer carries 2/1.5 25 cal row

Friday!

6-7-19 HATCH WORKING SETS EVERY 2:30 WOD: 5 MIN AMRAP 20 LUNGES 5 CHEST 2 BAR

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Monday through Friday                   
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10:00am to 11:00am

 

Sunday

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Fairfield, Ca 94534

info@cfsolano.com

(707) 421-1629

 

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