Monday

Did you know  Every year CFS participated in the Solano Turkey Trot?! This will be our 10th year!! Come to cfs first to warm up, we walk together to the start line, then return to cfs for potluck, beer and mimosas!!

Sign up under Team CrossFit Solano!

WOD for 10/14/19

3 sets of: •8 Alternating Forward Lunge (staying in place) •8 Alternating Curtsy Lunge (each side - add weight with a DB or KB in the Goblet Rack position) •12-15 Banded Clamshells (each side) 

3 rounds of: •30 sec Glute Bridge Hold •20 sec Glute Bridge Lift right side •20 sec Glute Bridge Lift left side •20 sec Glute Bridge Hold •60-90 sec Prone Plank •30-60 sec Rest 

Power Snatch

Complete 5 sets of: •1 Snatch High Pull + 1 Hang Power Snatch +1 Power Snatch (from the ground) **Start your first working set around 65% of your 1RM Snatch and increase the load for as long as you can keep your feet consistent.** 

Metcon:

Complete as many rounds as possible in 7-minutes: •6 Deadlifts #155/225 (M50+ #135/205) •9 Pull-ups •12 Box Jumps 20"/24"

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