WOD for 11-30-19 1RM Clean and Jerk Then Complete 5 rounds starting every 4th minute: •12/18 Calorie Row/Bike/Ski erg (1:40min time cap) •10 Deadlift #165/255 (M50+ #155/225) •15 Box Jumps 20"/24" **Time each round separately, and score the slowest round.**

WOD for 11/29/19 Test 1RM Front Squat 1/2 OFF MURPH Wearing 10lb vest 1/2 mile run 50 pull ups 100 push ups 150 squats 1/2 mile run What a deal!!!!

Reminder. Turkey Trot is this Thursday. 5k starts at 8:20am. I’ll be at CFS to open the door so your belongings can be safely dropped off and potluck items left inside, at 7:45am. At 8:05 we will walk over to the start line. Everyone is welcome to hang out for the potluck post run. We will lock up the gym at 11am 🙂 Happy Thanksgiving!! WOD for 11/27/19 3 rounds of: •30 sec Grasshoppers •20 sec Rest •30 sec Alternating Hanging Knee Raises (bring both knees to right arm and

WOD for 11/26/19 3 sets of: •8 Kettlebell Turkish Sit-up •4 Turkish Bridge Ups (hold 3-5 sec between reps) •1 Turkish Get Up (finish the rep on the ground) **Repeat on other side** Snatch - In 4 working sets, build up to 2RM Snatch for the day (not touch and go). Complete as many rounds as possible in 9-minutes •6 Devil Press #35/50 (M50+ #25/35) •8 Farmer Carry Box Step-up 20"/24" •100m Farmer Carry

WOD for 11/25/19 3 sets of: •8 Parallette Shoot Throughs •8-10 Defict Push-ups •10-12 Ring Rows Tabata Double Unders Rest 1-Minute Tabata L-sit Rest 1-Minute Tabata Strict Pull-ups Rest 1-Minute Tabata Handstand Hold Rest 1-Minute Tabata Row The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For L-sit and handstand hold, count the number of seconds maintained in the hold. During the Double Unders and Row (Calories) for reps.

WOD for 11/23/19 Complete 5 sets of 1 working between: 2x1 @ 85 % 1x1 @ 88% 1x1 @ 91% 1x1 @ 93% Helen 3 rounds for time: 400m 21 Kettlebells 35/53 12 Pull ups

CFS Christmas party is 12/13 at Heretic Brewery 6pm. WOD for 11/22/19 3 sets of: •8 Jefferson Curls (#25-#35) •8-12 Dumbbell Lat Pull Over + Tricep Extension •12-15 Protracted Straight Arm Lat Pull Downs Complete 6 sets of 1 Tempo Front Squats + 1 Front Squat starting around 75% of your 1RM. Complete 3 rounds for time: •8 Thrusters #95/135 (M50+ #75/115) •12 Lateral Burp Over Bar

WOD for 11/21/19 2-3 sets of: •8 Incline YTWs •5 R leg Deadlift with barbell •5 L leg Deadlift with barbell Complete 4 sets of 2 working between 86-89% of your 1RM Clean & Jerk. Jerk (Split or Power) Complete 4 sets of 1 working at 90+% of your 1RM Clean & Jerk. Complete as many rounds as possible in 8-minutes: •4/6 Ring Dips •8 Knees-to-elbow •10 Sumo Deadlift High Pull #35/53 (M50+ #25/45)

Today had people like.... WOD for 11/20/19 4 rounds of: •30 sec Plate Sit Ups •30 sec Butt Ups •15-30 sec Hollow Hold •30-45 sec Rest Complete for time: •50/60 Calorie Bike/Row/Ski Erg •400m Sandbag Carry #50/#80 •30 Handstand Push-ups •200 Double Unders •10 Squat Cleans #135/205 (M50+ #115/185)

Thanksgiving we will not offer regular classes. We will open the gym for the Solano Turkey Trot, but no CrossFit Classes. Friday after Thanksgiving  (11/29) we will have 9am and 10am classes only. WOD for 11/19/19 3 sets of: •8 Barbell Rollouts (hold the out for 2-3 seconds) •12-18 Banded Face Pulls •10-12 GHD Hip Extension + 20-30 sec Static Hold Back squats - Complete 4 sets of 1 working at 92% of your 1RM Complete 4 rounds for time •450/500m Row •12 Wall Balls #14/20#