Announcements

Mud Run & Handstands and SDHP WOD

by Ryan on February 1, 2012

You you Hard Core CrossFitters, wanna do a fun and muddy race in April? Let’s all head out to the Central Valley by Tracy, a place you never stop cuz it’s in the middle of nowhere, and tackle some obstacles and get muddy together. Info is here, and Sunday April 22 is the date. Let’s get a group and sign up now so we can have an early start time. Please leave a note in Comments if you want IN, and we will put our group together by February 10.

 

-Beth

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Handstand work

21-18-15-12-9-6-3
SDHP (75/52)
Push Jerk (75/52)

No Push pressing allowed!  Each rep must be a push jerk.

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Paleo on CBS & Lumberjack 20

by Ryan on January 23, 2012

Hey you Paleo enthusiasts, on Tuesday night at 10.30PM CBS/KPIX channel 5 is doing a special look at the Paleo diet and CrossFit. Set your DVR to record, and then share it with all your friends and family!

 

-Beth

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20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

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WCCF Self Empowerment Program, Squats & Sprints

January 16, 2012

Do you need a change in your membership? Are you looking to switch from a 10 class punch card to an Unlimited Monthly Membership? The power is now in YOUR hands, and you no longer need to go through me! Simply click on this link and put your info in the “New to our Site” [...]

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Do you Wanna Compete? Press & Running WOD

January 10, 2012

Hey CrossFitters, I know we compete on some level every time we walk in that roll-up door. Whether it is with our friends, our neighbor in the WOD, or ourselves, but now we offer you the opportunity to take it up a notch. Check out this upcoming Xfit competition in Sacramento, and if it tickles [...]

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This stuff will even help you LIVE longer!

January 9, 2012

Check this out! I think it will help to convince even those die hard resistors that maybe we are onto something kinda important…..     -Beth

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Pear Cake and Benchmark List

January 8, 2012

I’ve been getting a lot of questions about what the next benchmark will be all week long.  So here is a list for the next few Mondays: 1/9: Cindy 1/16: Diane 1/23:Grace 1/30:Isabel 2/6: Jackie If that list doesn’t make you nervous, you’re made of steel! -Ryan ============================================ Paleo Pear Cake (Or Bread) Sue Konold, [...]

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Meet Carlos Flores & Schpeed Schquats

January 4, 2012

Carlos Flores came into the gym about 3 weeks ago with his bright eyes and big smile, and his one arm. He said he was bored with the regular gym and was ready to start CrossFit. I had the privilege of doing five private on-ramp classes with he and Manny Hernandez, the owner of Metro [...]

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Meet Carlos Flores, Gymnastics & Sledge WOD

January 3, 2012

Carlos Flores came into the gym about 3 weeks ago with his bright eyes and big smile, and his one arm. He said he was bored with the gym and was ready to start CrossFit. I had the privilege of doing five private on ramp classes with he and Manny Hernandez, the owner of Metro [...]

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Capoot Memorial WOD video, Floor Press & Sprints

January 2, 2012

Happy New Year!   Check out this great video that CrossFit Solano put together on the Office Capoot Memorial WOD that many of us did a few weeks ago. You will see some familiar faces, and I hope it inspires you to join in some upcoming group workouts and competitions. Office Capoot Memorial WOD -Beth [...]

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New Years Resolutions & Cleans

December 29, 2011

This is that time of year when us mere mortals start to talk about what we are going to accomplish in the New Year. You know, quit smoking, lose weight, stop procrastinating, etc. But it seems like New Years resolutions are often doomed to failure because us mere mortals think we have all the time [...]

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