Have you signed up for the Solano Turkey Trot?! All are welcome to join the CrossFit Solano Team. Run usually starts at 0800. I’ll be at cfs early so you can safely lock up your belongings. Following the run, everyone is welcome to join us for mimosas and potluck back at the gym. No regular classes will be offered on Thanksgiving. 

WOD for 11/13/19

3 rounds of: •40 sec Supine Chinese Plank •20 sec Rest •30 sec Side Plank Toe Tap •20 sec Rest •30 sec Pallof Press (each side) •20 sec Rest 

3 sets of: •15-20 Banded Hamstring Curls •12-15 Barbell Glute Bridge •8-10 Dumbbell Death March 

Complete 5 rounds for time: •400/500m Row •15 Shoulder to Overhead #75/115 (M50+ #65/95) •15 Box Jumps 20"/24" 

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