WOD for 1/31/2020 Complete 3 sets (KB or DB): •8-10 Single Arm Upright Row (each side) •50' DB or KB Overhead Carry (each side) •100m Farmer Carry **The goal is to increase the load to a challenging effort** Complete 3 sets of: •40 sec Front Scale to Back Scale (each side- hold the end ROM for 3-5 seconds before transitioning to the next position) •60 sec Dumbbell Plank Pull Across FRAN 21-15-9 reps for time of: • Thruster #95/65 • Pull-ups

WOD for 1/29/2020 Complete 3 rounds of: •12-15 Straight Arm Lat Pullover •10-12 Standing Dumbbell Behind the Head Tricep Extension •12-15 Banded Face Pulls Complete 3 sets •3-5 Dumbbell Incline Bench Press (neutral grip- go heavy) •10-12 Dumbbell Bent Over Reverse Fly Complete 4 sets of 2 Turkish Get Ups working to a heavy double for the day. **Complete both sides at the same weight before increasing the load.** Complete 3 rounds for time: •60 Double Unders •30 Sit-ups •15 Push-ups

WOD for 1/29/2020 20min to find 1RM Squat Clean Dumbbell "DT" (9-minute cap): Complete 5 rounds for time: •12 Dumbbell Deadlift #35/50 (M50+ #25/40) •9 Dumbbell Hang Clean (same weight) •6 Dumbbell Shoulder-to-overhead (same weight)

Kas joined us at the end of last year and has been consistently coming to 6am! Squats are getting earlier, somethings are modified due to old football injuries, but no matter what, he keeps showing up. I’m proud of you Kas. Keep it up. Interested in joining? I promise we don’t offer what you’ve seen on ESPN! First class is free. Join by 1/31 and only pay $65 for your first month. WOD for 1/28/2020 Extra credit - Complete 2-3 sets of: •8 Barbell Rollouts •15 Seated Pike Ups •40-60 sec Supine Chinese Plank 20min - In 5 sets, establish a 1RM OHS (no required Pause Squat). Complete as many rounds as possible in 17-minutes: •250/300m Row •3/5 Ring Muscle Ups •450/500m Row •12 Box Jumps 20

Dustin came in 4 days last week, can he do it again this week? Wait. Did I just jinx it? Reminder. Sign up this week and only pay $65 for your first month. Members, share with your friends. Email us to try a class for free first if you’d like. LJosephCFS@gmail.com WOD for 1/27/2020 Complete 3 rounds of: •Max L-Sit or Seated Pike Ups •Rest 30 sec •Max Supine Chinese Plank •Rest 30 sec Complete 5 rounds for time (30-minute cap): •7/10 Calorie Bike/Ski Erg/Row •5 Handstand Push-ups •10 Toes-to-bar •15 Wall Balls #14/20-10' •1-minute Rest

Todd has a knee issue he is rehabbing, but that doesn’t stop him from coming in. We simply make adjustments to movements so he can workout! WOD 1/25/2020 Complete 2 working sets: Set 1: Work up to 1 set of 2 reps @ 89-97% of your 1RM Back Squat. Set 2: Complete a max rep set working #20-30 less than set 1 (20 lb drop if under #300 , and 30 lb drop if over #300). Target of 15-20 reps. Complete as many rounds as possible in 6-minutes: •15/20 Calorie Row •12 Thrusters #75/115 (M50+ #65/95)

WOD for 1/24/2020 Complete 3 sets of: •8-10 Dumbbell or Kettlebell Suitcase Deadlift (each side) + 50-80' Single Arm Front Rack Carry •15-20 Banded Face Pulls Complete 6 sets of 2 Front Squats, working up to a 2RM for the day. Complete 4 rounds for time: •4 Deadlift #165/275 (M50+ #155/225) •6 Burpee Over Bar •8 Toes-to-bar

Are you realizing January is almost over and you haven’t joined a gym? You wanted this year to be different... you always say you’ll lose 10 pounds, you’ll try something new, you’ll start weight training cause you’re tired of your under arm jiggling when you’re driving?! Whatever it is. If you’ve been looking to join a gym, and haven’t yet, we are offering you a deal! Join CrossFit Solano, during this last week of January and only pay $65 for the first month. (IE join 1/25, you won’t pay until 2/25). One true, date to date, month. Doesn’t this look like a fun group?! Notice everyone is using a different weight. Additionally, all did a different variation of pull-ups. WOD for 1/23/2020 Comple

Be an example. WOD for 1/22/2020 Complete 3 sets of: •10 RDLs •80' Bear Crawls Complete 3 sets of: 30 sec Grasshoppers (alternating sides) 20 sec Glute Bridge 40 sec Glute Bridge Hold 30 sec Rest Is Complete 5 sets of (1+1+2) of: •Tempo Power Clean (3-second pull) + Floating Power Clean + Power Clean (regular speed) **Begin your first working set around 70-75% of your 1RM Clean Complete as many rounds as possible in 9-minutes: •450/500m Row •8 Single Arm Strict Press (each side) 35/55 M 25/45 •5/8 Strict Pull-ups

If you or anyone you know has ever been interested in trying a CrossFit class for FREE, we absolutely welcome you! Simply send an email to LJosephCFS@gmail.com or send us a message on Facebook or Instagram. Many think, I can’t do it, or it’s too hard, or I have to get in shape first. I’m here you tell you that is all untrue. As a mother of two who’s worked out thru both pregnancies, anything can be modified. As a former highschool athlete, I can tell you my knees only hurt from soccer and resulted in two surgeries - never do my knees hurt squatting with or without weight. I am proud of the coaches we have on staff. They all truly work to make you the best you can be, and push you to work har

Thank you Coach Monica and Coach Hack for your availability to keep the gym open hours tomorrow! WOD for 1/20/2020 Complete 5x3 working between 85-95% of your 1RM Front Squat. **This session should be heavy!** Complete 3 rounds for time: •10/15 Calorie Bike/Row/ski erg •10 Dumbbell Hang Squat Cleans #35/50 (M50+ #25/40) •100m Farmer Carry

WOD for 1/18/2020 Complete 2 working sets: Set 1: Work up to 1 set of 2 reps @ 86-91% of your 1RM Back Squat. Set 2: Complete a max rep set working #20-30 less than set 1 (20 lb drop if under #300 , and 30 lb drop if over #300). Target of 15-20 reps. Complete 3 rounds for time: •10 Back Squats #95/135 (M50+ #75/115) •10 Lateral Burp Over Bar •10 Toes-to-bar

WOD for 11/17/2020 4 sets of: •1 Wall Walk + 20-30 sec hold + 10-15 Hollow Rocks •5-8 Strict Chin Ups Complete 3 sets of: •8-10 Dumbbell Romanian Deadlift (work at a heavy load) •6 Front Rack Bulgarian Split Squats (each side- work at a heavy load) Three rounds working for Reps • 1-Minute Max Wall Ball #20-10'/#14-9' • 1-Minute Max Sumo Deadlift High Pull #53/75 • 1-Minute Max Box Jump 20" (Both F/M) • 1-Minute Max Push Press #53/75 • 1-Minute Max Row (Calories) • 1-Minute Rest **Total all reps for the score** **In this workout you move from each of the five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute

WOD for 1/16/2020 Complete 3 rounds of: •12-15 Straight Arm Lat Pullover •10-12 Standing Dumbbell Behind the Head Tricep Extension •12-15 Banded Face Pulls Complete 3 sets of: •5-8 Dumbbell Incline Bench Press (rotating grip) •8-10 Ring Rows (elevated feet) Complete 4 sets of 2+2 working up to 65% of your 1RM C&J. **For the 2 Position Pause Clean- pause at position 3 and position 1 before finishing in a squat.** **For the Double Pause Jerks- pause in the dip and the catch for 2 secs at each position.** Complete 6 rounds for time: •8 Burpees •16 Abmat Sit-ups

WOD for 1/15/2020 Complete 2-3 sets of: •8 Barbell Rollouts •15 Seated Pike Ups •40-60 sec Supine Chinese Plank Complete 4 rounds of: •20 sec Side Plank Toe Taps (each side) •10 sec Rest •20 sec Side Plank Rotations (each side) •10 sec Rest •30 sec Hanging Windshield Wipers Complete as many rounds as possible in 21-minutes: •10/15 Calorie Bike/Row/Ski Erg •400m Run •20 Pull-ups •1-minute Rest **If you finish a round in the 20th minute, you are done**

If you’ve ever been interested in trying CrossFit, we’d like to invite you to try a class for FREE. Simply send a message on social media or our email. I can almost assure you, whatever you think CrossFit is, it’ll be a little different. So clients, if you have a friend on the fence, invite them to come along with you to class! On another note.... Percentages are important! Don’t guess your numbers for lifts, use your phone and actually workout the percentage, if you aren’t sure how, ask the coach. We are here to help you! WOD for 1/14/2020 Complete 3 sets of: •8 Dumbbell Death March (moderate weight) •10 Curtsy Squats (body weight to a light weight in the goblet rack) •12 Cossack Squats

WOD for 1/13/2020 Complete 3 sets of: •40 sec Front Scale to Back Scale (each side- hold the end ROM for 3-5 seconds before transitioning to the next position) •60 sec Dumbbell Plank Pull Across Complete 5 sets of (1+1+1) beginning around 65-70% of your 1RM Clean: •Tempo Power Clean (3-second Pull) + Position 1 Power Clean + Floating Power Clean Complete as many rounds as possible in 9-minutes: •24 Double Unders •12 Wall Balls #14/20 •6 Shoulder-to-overhead #105/155 (M50+ #95/135) •3 Hang Power Clean (Same)

WOD for 1/11/20 Complete 4 sets: •8 Heavy Dumbbell Push Press (must be able to hold the lock out for 2 secs each rep) •8 Strict Chin Ups (band assisted or work with a Jumping Chin Up + 5-10 sec negative) Complete 2 working sets: Set 1: Work up to 1 set of 2 reps @ 83-85% of your 1RM Back Squat. Set 2: Complete a max rep set working #20-30 less than set 1 (20 lb drop if under #300 , and 30 lb drop if over #300). Target of 15-20 reps. Complete as many rounds as possible in 12-minutes: •20 Single Arm Thrusters (alternate every 5th rep) #35/50 (M50+ #25/40) •12 Box Jumps 20"/24" •12 Hand Release Push-ups

WOD for 1/10/19 Complete 3 sets of: 30 sec Grasshoppers (alternating sides) 20 sec Glute Bridge 40 sec Glute Bridge Hold 30 sec Rest Complete 3 rounds for time: •800m Run •30 Toes-to-bar •15 Deadlifts #165/255 (M50+ #155/225) •1-minute rest

Coming in last. You join CrossFit, it took you about five months and two to three free classes, and you finally joined. You’re feeling behind because you don’t know all the movements, and “thrusters” just sound weird. But you start getting it! You aren’t last anymore! And you’re actually getting to RX some weights and movements. So only partially scaling. But you start to pull back. You don’t go all the way RX, cause you don’t want to be last. You don’t want the slowest time on the board. So you change to step ups even though you can jump. You go straight to ring rows instead of attempting pull-ups or grabbing a thin band (Knowing that would be harder). I sadly have news for you. The RX come