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Sunday - Dec 13, 2009
Mark walks another Newbie through her paces (his sister Tracy watches).
Workout: Snatch
1-1-1-1-1-1-1 reps
Record loads used for each round. (power snatch or squat snatch okay).
Metabolic conditioning workout: Choose one -
9 muscle ups
100m farmer carry with 45lb plates(25lb women)
6 muscle ups
100m farmer carry with 45lb plates(25lb women)
3 muscle ups
100m farmer carry with 45lb plates (25lb women)
- Or -
18 chest to bar pull ups (mix up C2B pull ups and ring dips as desired)
18 ring dips
100m farmer carry
12 chest to bar pull ups
12 ring dips
100m farmer carry
6 chest to bar pull ups
6 ring dips
100m farmer carry
Record total time.
Shed your Clothes at the Shed Day is Today!
At 3pm this today, we are having a party open to everyone. We'll be having a workout, barbecue, clothing swap as well as showing the movie "Food Inc."
Pick out your clothes that no longer fit you due to your awesome progress at DCF (we hear about it all the time. Seriously, we should make it part of the waiver). . . Then bring them to the gym where we will have a clothing swap!
Any of your left over clothes can be brought home with you, or left with us and we'll donate them so that people in need can get them before Christmas! Feel free to bring 'extra' clothes in another box (clothes that people at DCF don't want) if you want us to donate it for you.
Even if you don't have any clothes to exchange, please feel free to come check out what is available and partake in the other festivities!
At 3pm we will have the workout, then barbecue and clothing swap.
Feel free to bring any food or holiday treats you like (and we won't tell the "Paleo Police" on you if it isn't primal/paleo, but don't be surprised if there is a lot of leftovers).
The movie will start at approximately 4:30pm.
Posted by Jeremy Jones at December 12, 2009 9:15 PM
Comments
Sundays from 11AM - 12PM is Open Gym. Come do the wod or your favorite wod you missed.
Yes, the Free Class is happening at the same time.
Posted by: Craig at December 13, 2009 7:44 AM
Thank you JJ, Craig, Nick, Paula, David, H.Thompson, Scott, Katie, Tanya and anybody else I forgot for coming to CrossFit Solano yesterday. Your support for our Fallen CrossFitter was tremendous and overwhelming. You all truly radiate what CrossFit and the community is all about and what makes this program really unique. Your Boxes are blessed to have individuals like you for representing them for such a wonderful cause. Amy (Matt’s wife) was moved to tears countless times throughout the day by everyone’s generosity and intensity while doing “KAREN.” There is video posted to both Vimeo and YouTube highlighting your efforts. Should any of your members, staff, trainers, etc every need anything do not hesitate to let us know. Again words cannot express nor do justice to the gratitude we feel.
Dustin and Lauren Joseph CrossFit Solano Owner/Trainers
Posted by: DJ~CFS at December 13, 2009 2:52 PM
Thanks for everything and your support this weekend CF Diablo....It meant a lot to us to see that you guys without hesitation came out to support us and the Bishop family on such short notice....Thanks again for all...
Posted by: Jeff from CFS at December 13, 2009 9:02 PM
