Another FREE community workout drops tomorrow morning at 10AM!
This class is open to everyone.
Grab a buddy and head over. Sweat it out with us and start your weekend off right!
Workout of the Day
A. Bench Press + Bands: 3RM
+
3 Rounds
In :60 sec
200′ Shuttle Sprint
Max Reps – Alt DB Snatch 60/40
-Rest 3 Minutes-
We had a blast today at the SOFIT City Festival hosted by the Solano Community College.
It was so much fun and an honor of ours to be a part of this amazing event.
We had a booth where we set up activities for participants to play around with and experience something new, exciting and most importantly fun.
There was a lot of buzz today as kids and adults played with atlas stone load over a yoke and tire flips. Seeing the smiles on people’s faces today along with the positive energy buzzing around the event made us excited for next year!
Thank you those who helped coordinate this festival, I know it wasn’t an easy task leading up to the big day but it turned out awesome.
All of you that came out from the gym, we thank you from the bottom of our hearts.
Alyssa, AJ, Dawn, Kevin, Jess and babies, Melissa and Kai, Ashley, Mandi, Marcus, Jackie and Quentin. You guys awesome. Thank you for all of your help.
Candace, a special thanks to you. For packing all the stuff into your truck and kicking ass showing everyone how to use the strongman implements.
Again, thank you for letting us be a part of this event and we look forward to helping the members of solano county love healtheir lives through fitness.
– Joey & Lauren
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Workout of the Day
A. Box Jump: Max Height
Guys: 30lb DB’s
Girls: 20lb DB’s
B. Zercher Box Squat: 1RM
+
10 Rounds (20 Minute Cap)
Run 100m
5 Thrusters 95/65
10 Sit Ups
Workout of the Day
A. Box Squat @55% + Bands: 12 Sets – 2 Reps (Every :45 sec)
B. Sumo Deadlifts @75%: 8 Sets – 2 Reps (Every :30 sec)
+
For Time:
Run 1 Mile
Workout of the Day
A. Bench Press@35% + Chain: 9 Sets – 3 Reps
B. Eccentric Pull Ups: 5 Sets – 5 Reps (2-3 sec Eccentric)
+
For Time:
2 Rounds
400m Run
30 Sit Ups (GHD)
400m Run
30 Ring Dips
Workout of the Day
A. Seated Box Jump: Max Height
B. Front Squat @55% + Chain: 12 Sets – 2 Rep
C1. Stiff leg Deadlifts: 3 Sets – 10 Reps
C2. GHR: 3 Sets – 10 Reps
+
For Time:
“Helen”
3 Rounds
400m Run
21 KBS 53/35
12 Pull Ups
Workout of the Day
A. Deadlift + Bands: 1RM B. Good Morning + Chain: HEAVY 5
+
12 Minute AMRAP
10 Back Squat 135/95 (185/135)
10 Box Jumps 24”/20” (30”24”)
100m Run
Workout of the Day
A. Kneeling Jumps to Box Jump: 10 Sets – 1 Rep ( No added weight)
B. Front Squat – 1RM
+
3 Rounds For Time (20 Min Cap)
400m Run
10 Curtis P’s 95/65 (Hang Power Clean, Reverse Lunge R, Reverse Lunge L, Push Press)
![[FREE Community Workout]
Everyone got after the monthly challenge after the workout yesterday.
The envelope is being pushed.
Who's going to take it this month.
Top scores so far.... Guys - 176
Girls - 160
It's getting intense!
#VivaLaCoalition](https://scontent.cdninstagram.com/t51.2885-15/s640x640/e15/22280758_439302016464605_2982421016849940480_n.jpg "[FREE Community Workout]
Everyone got after the monthly challenge after the workout yesterday.
The envelope is being pushed.
Who's going to take it this month.
Top scores so far.... Guys - 176
Girls - 160
It's getting intense!
#VivaLaCoalition")
