BARBELL THIS SATURDAY.

CrossFit classes are only an hour, and there is a lot of information to cram in that hour!! A warm up, which is generic in that it is meant to get the heart rate up and loosen muscles that will be used that day, some light mobility, a strength and/or skill and a workout of some sort. Not to mention catching up with good friends!!

I would like to engourage you to show up to class 15 minutes early and work on YOU! As a Coach I try to provide a warm-up that is engaging and relevent to the workout. However, we all have our own "stuff". For example if you have hip stuff, shoulder stuff, knee stuff etc... you should be coming in early and focusing on that. Not sure what to do? Check out one of the posters over the GHD machines, or quickly youtube "shoulder stretches" (or whatever you need) or ask a Coach for advice.

Strength. We always make sure you are moving safely, however, if you want to improve at a quicker rate, I suggest you attend Barbell on Saturday mornings from 7am-9am. Coach Rhy and Coach Matt will break down your movements and give you advice to perfect your technique.

WOD for 11/12/2015

TABATA

5 ROUNDS EACH OF:

SIT UPS

PLANKS FLUTTER KICKS

TEAMS OF 2.

18 MIN AMRAP.

1 ROWS 500M WHILE THE OTHER WORKS.

10 BOX JUMPS.

10 HANG CLEANS 135/95.

10 PUSH PRESS

** SAVE THE DATES**

THURSDAY 11/26 THANKSGIVING - TURKEY TROT AT SOLANO COMMUNITY COLLEGE. REGISTER OR JUST SHOW UP. VISIT SOLANOTURKEYTROT.ORG

MONDAY, 11/30 THE LAST DAY TO BUY YOUR "TICKET" TO CFS PROM AKA CHRISTMAS PARTY.

SATURDAY, 12/12 CFS PARTNER LIFT OFF TOY DRIVE - INFO COMING SOON.

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Fairfield, Ca 94534

info@cfsolano.com

(707) 421-1629

 

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