This Saturday starting at 10:30am at CrossFit Suisun City. All are invited. Come watch, meet SF Fire, participate or just hang out!!

SF Fire athletes are coming out to spend some time working with us, CrossFit Solano and the The Fitness Coalition. What’s going down you ask? We are going to have a friendly “backyard style” team competition mixing up all three gyms and all the Grid Athletes in a 2 team challenge. They are rolling out the new Grid Mat for us to try as well. We are so excited to work with and get some pointers from some of the best before they take on the Los Angeles Reign on August 29th!

WOD for 08/12/2015

Squat Week 4; Day 2


Kettlebell swings 2/1.5

Box jumps 30/24

Free class:

Squat form


Russian Kettlebell swings 35/25; scale as needed

Box jumps 24/20/14 step-ups; scale as needed

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