Come on in to makeup a WOD or get this week's Wendler Deadlift/Bench Press strength training in! Get your flexy on with a mobility WOD or practice a skill! Or, try this WOD on for size! METCON CrossFit Games 2021 Event 4 10-9-8-7-6-5-4-3-2-1 reps for time of: Thrusters Wall walks ♀ 135 lb. (Virtual Games use 65 lb.) ♂ 185 lb. (Virtual Games use 95 lb.) How did you stack up against the Games Athletes? Individual Event Four — Top Five Men Scott Panchik— 13:39.61 Justin Medeiros

NED 7 Rounds 11 Body weight Back Squats 1, 000 meter row Special Agent Nathan “Ned” Schuldheiss, 27, of Newport, Rhode Island, a civilian assigned to the Air Force Office of Special Investigations, Detachment 204 Offutt Air Force Base, Nebraska, died November 1, 2007 near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. Schuldheiss is survived by his father, retired Lt. Col. Jeff Schuldheiss; mother, Sarah Conlan; stepfath

STRENGTH Wendler 3/2/1 Deadlift 3 x 3 Deadlift for load: (Using 90% of your 1RM, take these percentages to determine your weight for the day.) #1: 3 reps @ 70% #2: 3 reps @ 80% #3: 3 reps @ 90% Bench Press 3 x 3 Bench press for load: #1: 3 reps @ 70% #2: 3 reps @ 80% #3: 3 reps @ 90% (Using 90% of your 1RM, take these percentages to determine your weight for the day.) METCON 3 Rounds 7 Snatches 95/135 28 lunges

METCON Teams of 2 >100 Calorie row buy-in. Then, 30 Rounds 5 Pull-ups 10 Push-ups 15 Air Squats >100 Calorie row buy-out. **One athlete working at a time. Break up work as needed. 50 minute time cap!

CORE WORK! 12 minute EMOM MIN 1: 20 Russian Twists 14/20# MIN 2: Plank MIN 3: 20 Hollow Rocks METCON 15 minute AMRAP 5 Deadlifts 155/225 10 Bar facing Burpees 15 Box jumps 20/24”

STRENGTH/SKILL 20 minutes 8 x 1 Hang Snatch / Overhead Squat / Snatch Balance Building to max weight for complex. If you reach your max prior to completing 8 lifts, back down to most quality weight and complete sets. METCON 21 - 15 - 9 Goblet Squats Kettlebell Swings 1/1.5 pood

Today is the first day of our Wendler Strength Cycle for Deadlifts & Bench Press!! WHO'S EXCITED?!? STRENGTH Deadlift 1 x 5 @ 65% 1 x 5 @ 75% 1 x 5+ @ 85% Bench Press 1 x 5 @ 65% 1 x 5 @ 75% 1 x 5+ @ 85% METCON 8 minute AMRAP 18 Sit ups 12 Wall Balls 14/20# 30 Double unders Check out the 5 Pillars for Bench Press as well!

Come on in for BBD! 0900-1100 OPEN GYM! Come get in a WOD you may have missed from the week! Work on a skill, or mobility! Coach Dale will be in, spinning the good beats!

0700, 0900 and 1000 classes! METCON 4 Rounds 100 Double Unders 10 Wall walks 20 Box Jump Overs 20/24

CrossFit Solano Athletes Truly DO Rock!! With few exception, those that started the Hatch Squat program 12 weeks ago and consistently put in the work emerged with a NEW 1 REP MAX! Well done, Athletes!! You all should really be proud of the work you put in and the resulting PRS! Big or small, you worked for it and they are all to be applauded! For the next strength cycle, our focus is going to be on the Deadlift and the Bench Press. Powerlifting movements that will create stre