March - 2020

Tuesday

I miss seeing so many names, times, notes etc... in Sugar WOD. I hope you all are well. Cindy and I have tried to reach out to some, just to check in! Hope to see that board lit up tomorrow! Do 100 of anything! Stay strong y’all. WOD for 3/31/2020 ANGIE **No Equipment** For Time 50 Sandbag Cleans 75 Push-ups 100 Sit-ups 125 Air Squats **Minimal Equipment** For Time 100 Alternating Dumbbell Snatch 100 Push-ups 100 Sit-ups 100 Air Squats

See cfs Facebook for video how too

WOD for 3/30/2020 **No Equipment ** Complete as many rounds as possible in 20-minutes 5x30' (150 total feet) Right Sandbag Unilateral Carry / Left Suitcase Carry something heavy or awkward object 5x30' (150 total feet) Left Sandbag Unilateral Carry / Right Suitcase Carry the same heavy or awkward object 30' Broad Jumps 14 Push-up Elevation Up downs 30' Broad Jumps Buy-in with a 60 sec (Accumulated if needed) Plank before starting the AMRAP. Then, stop at minutes 7 and 14 to r

Friday

WOD for 3/27/2020 *Warm Up* Complete as many rounds for quality in 12-minutes 25s Jumping Jacks (Switch it up form lateral to forward & Back) 10 Scapular Push-ups 8 Scorpion Kicks 6 Instep Lunges 4 Push-up + Inchworm 15-20s Front Scale Hold Each Side ***Metcon*** Fun with Tabata Tabata Ring Row or Bumper Plate Bent Over Row 1-minute rest Tabata Goblet Squat 1-minute rest Tabata Alternating DB Snatch 1-minute rest Tabata Side Plank Hip Dips (Alternate sides every 20s working i

Thursday

Visit CFS Facebook and IG for WOD demo & how too. Also, warm ups etc... Don’t get overwhelmed! The warm up is simply programmed to make sure you don’t just jump into the workout! If you don’t know a movement either: google it, YouTube it, skip it, do something else! You’ve all been members a long time to know body weight and a light jog is all you need. Don’t get stressed about unfamiliar things. We are all growing and learning in these very new times! So have fun, get sweaty

No running and all stuff you can do in your living room or garage!!!

In times like this it’s easy to get discouraged, to feel alone and just out of it. But the more of us do these workouts, even if alone, the more we feel like we part of something! We are still part of a wonderful community of people! So hit your 4x4:00 AMRAPs tomorrow and don’t forget to overhead squat an odd object around the house!! Corona won’t beat CFS! ***Metcon*** Complete as many rounds as possible in four 4-minute rounds. 1-minute rest between rounds 20 Bodyweight Wal

Tuesday

Shelter in place for Solano County

Shelter in place for Solano County

As many of you already know, a shelter in place has been issued for Solano County. That being said, we will be posting at home workouts via our website, sugarwod, and social media. To help with your at home workouts, we will be renting out equipment to members! Please come by tomorrow at 10am or 5:30pm. We trust you’ll take care of whatever you take, but we will be documenting all items checked out :) WOD for 3/19/2020 *Warm-up* Complete as many rounds for quality in 15-minut

Wednesday

Wednesday

WOD for 3/18/2020 at home with no equiptment: *Warm-Up* Complete as many rounds for Quality in 10-minutes 40s Jog 5 Push-up Inchworm 10' Crab Walk (Forward & Back) 10' Bear Crawls (Forward & Back) 8-10 Thread the needle (Each side) **Strength/Gymnastic** Complete 3 rounds starting every 2nd minute on the minute (12m) A) 45-Second Hollow Hold 8-10 Bent Over Bag Row (Static Holds + Tempo reps of: 1x15s Hold at the top and then 1x10s Hold at the top and then 5-8 reps with 3s dow

Wear green...

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