It's here! 2021!! (Whew! We made it!) 2020 taught us a lot, tested us a lot, and broke our hearts a little. But we still came out on top, stronger, more resilient than EVER!! It's a known fact that CrossFitters are harder to kill! Take the time to get some active recovery in today and plan for this year's GOALS!! We will be closed today, but ready to carry on strong in 2021! HAPPY NEW YEAR CFS ATHLETES! WE LOVE YOU ALL! You are completely capable of shaping your future!

End 2020 as you will begin 2021! With intent, with a workout...with your FitFam!! 0500, 0900 & 1000 ONLY! METCON (Partner WOD) For time: 100 Cal Row (While one partner rows, other holds KB in front rack, 50 cal minimum each athlete.) 80 Hand release push-ups (Partner holds plank while other is working, 25 minimum each athlete.) 60 Knees to Elbows (Partner hangs, while other works.) 40 Single KB OH Lunge (Switch every 5 reps.) 20 Pull-ups (Minimum of 5 each athlete.) Let's be

DEADLIFT MAX OUT DAY!!! Work to a 1 Rep Max for the day! METCON For Time 5 Dead stop KB Swings 53/70 (44/62) 3/5 Cal Bike 5 Dead stop KB Swings 7/10 Cal Bike 5 Dead stop KB Swings 9/15 Cal Bike Finish this Deadlift cycle (and Year) STRONG!!

METCON 3 Rounds 12 Squat Snatch 75/115 (65/75) 21 Bar Facing Burpees 33 Double unders 2 minute rest Always strive to be Your best!

METCON 8 minutes Build to a Max Weighted Pull-up >Then, at minute 8, start 20 minute AMRAP 200m Run 8 T2B 12 Thrusters 65/95 (55/85) Let's practice CONSISTENCY!

**Regular Saturday classes tomorrow! 0700: JHOP 0900 & 1000 METCON 20 Minute AMRAP 500m row 7 HSPU 14 Wall Ball 14/20# 21 Sit-ups You are only one good WOD from getting back on track! Put away the party food until next week and get back after it! Finish Strong!

To all our CrossFit Solano Family, we wish you a blessed holiday and health to all! However you celebrate the holiday, may you be filled with Peace, Love and Hope! We miss you and love you and can’t wait to get back to WODing with you soon!! 💕 - Cindy, Mike & Monica (CFS will be closed on Friday, Dec 25.)

12 Days of Christmas On the twelfth day of Christmas, my true love sent to me Twelve drummers drumming Eleven pipers piping Ten lords a-leaping Nine ladies dancing Eight maids a-milking Seven swans a-swimming Six geese a-laying Five golden rings Four calling birds Three french hens Two turtle doves, and A partridge in a pear tree! See you all tomorrow for a chilly WOD!

PRIMARY STRENGTH Deadlift 5 x 2 Work between 86-91% METCON 8 minute AMRAP 12 DB deadlifts (35/50) 9 Hang Power Cleans 6 Push Press **Every set must be completed UNBROKEN. You‘ve got this! 💪🏼

METCON 5 - 3 Minute Rounds 8 Hang Power Cleans 115/165 (100/145) 10 Box Jumps 24/30” Max calorie row **Rest 1 minute between rounds. **Score is max calories rowed. ...so technically...it’s Hump Day! 🎉🎉😁🎉