10/24/2022
✨Egg bicep challenge 🥚💪
Tag us or send us your video!
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10/21/2022
💪PUMPkin🎃
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“Bring a friend Saturday” 👯♀️👯♂️
October 29 7am, 8am & 9am!
• Costume contest prizes will be a gift card for Ziggy’s Magic Pizza Shop🍕
• Dress up 🤡
• Workout 🏋️♂️
• Halloween fun 👻
🎃 😂
10/20/2022
✨ Meet Kisha our new Community Events Coordinator!✨
Kisha has been a member at Sol Crossfit for almost 2 years, she joined after her friend Peta took her to a class and stayed for the connections!
She is a Secret Karaoke Queen, enjoys coffee and a good laugh!
💙If you have any ideas or questions for events please email [email protected].
10/19/2022
🎃Sol’s Halloween WOD🎃
🧟”Workout because zombies will eat the slow ones first”💪
“Bring a friend Saturday” with 👽🎶DJ Liam .island
• Saturday October 29 7am, 8am & 9am!
10/19/2022
New Saturday Hours‼️
Starting this Saturday 10/22‼️
7am, 8am & 9am
10/18/2022
🔷Technique Tuesday🔷
w/ Coach Bryon & Kisha
‼️Post-Workout Stretch for Lower Back Pain‼️
Legs Straight
1. Reverse blood flow, strengthen veins, prevent varicose veins!
2. Increase hamstring flexibility
Splits
1. Increase groin & adductor muscle flexibility
Bottom of a Squat
1. Increase hip & glute mobility
2. Takes pressure off of lower back
⚠️ Don’t wear a kilt doing this last position 😂
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10/17/2022
🧡🖤It’s October!🧡🖤
Coach Amy all month!🐗🐒🛁🦩🦄🐶🌺🤠🦋💪
🎃Sol’s Halloween WOD “Bring a friend Saturday”💀👻
• Saturday October 29 7am, 8am & 9am!
• Come join Coach Amy & Coach Bryon
• Costume contest
• DJ Liam .island
• Free PWR LIFT protein drinks
• Prizes
✨Bring a friend✨
• Members bring a friend
• That friend gets 2 weeks FREE
• If that friend signs up for at least 3 months (5% discount if they purchase 3 months up front), the member that brought them in will get a ✨FREE✨ month membership!
• “Bring a friend” will be the last Saturday of every month
10/16/2022
🔺PVC pipe warm up game💪
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10/14/2022
✨KidsFit with Coach Liam!✨
👧👦
.island
🔹Meet Liam, you probably have seen him around the gym once or twice, he is one of the staff members here at Sol CrossFit and will be coaching our new program “KidsFit.” Born and raised in Minneapolis, MN, Liam played a myriad of sports but fell in love with soccer. After playing in high school, he continued his athletic endeavors at the University of Minnesota, Morris. He graduated with a degree in Sport Management and received a handful of trials for professional soccer teams across the country, which ultimately lead him to Phoenix, AZ.
Liam has years of experience coaching youth soccer teams, coordinating after school athletic programs, and working as a substitute teacher. Liam is also classically trained on the viola and piano and he enjoys hiking, playing pickle ball, and traveling.
✨If you're interested in signing up for KidsFit, please sign up at the gym and reach out to Liam at [email protected]
10/13/2022
✨Member Highlight✨
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🏋️♀️Meet Rachel Gendreau, October’s Member of the Month!
Rachel found Sol CrossFit on her favorite app, Yelp, back in September of 2021. She loves her 6:00am family who have the most fun and do the best pranks. Since joining, she has gained a ton of confidence in trying new things. Her favorite CrossFit movement is the clean and her least favorite is the evil wheel or anything that requires a lot of shoulder mobility.
Outside of the gym, Rachel works a criminal defense attorney at a public defender’s office. She enjoys going on outdoor adventures, playing soccer, reading, struggling with jigsaw puzzles, and caring for her plants. Her favorite restaurant is the Gladly where she orders the original chopped salad. Her favorite cheat meal is any dessert (except pie!).
🔹Rachel is looking forward to participating in the Ragnar trail run in November, finding a new house to buy, and the AZ winter weather.
Come crush it with Rachel at 6:00am!👊
10/11/2022
🔷Technique Tuesday🔷
w/ Coach Bryon & Kisha
✨Kettlebell Swings✨
4 major points of performance
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1. Heels stay flat on the ground
2. Engage glutes at the top of the swing
3. Keep mid-line/core stable (don’t fold too far forward)
4. Full range of motion (top of swing) head position/spine
🔹Russian swings -> KB to eye level, spine vertical, shoulders back
🔹American swings -> KB up over head, spine vertical, ears in front of biceps
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10/05/2022
More Solmates accepts challenge! 💪
✨The flamingo paper mobility challenge! 🦩📄
How low can you go?!
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10/04/2022
“Mobility with Solmates”
✨The flamingo paper mobility challenge! 🦩📄💪
Let’s see yours
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10/03/2022
“Mobility with Tayler & Liam”
✨The flamingo paper mobility challenge! 🦩📄💪
Let’s see yours
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09/30/2022
✨Drop-In Review✨
“This is my first time in AZ and I am here from NYC visiting a friend who was just released from hospital. Kinda of a bummer but dropped in this am and had a great time working out and feeling supported.
Now recovering poolside.”
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Thank you for dropping in!💪
09/26/2022
‼️90% of it is just showing up…‼️
🔊Sound On‼️
09/25/2022
✨Yin Yoga & Flow
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09/18/2022
✅Crushed our goals this past week 💪
✅Crushed our goals this past week 💪
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09/06/2022
Happy Labor Day! 🇺🇸
Happy Labor Day! 🇺🇸
Special Holiday WOD!🥵💪
🔹Partner WOD: For Time
-300 Wall Balls
-4,000M Run
-5,000M Row
09/01/2022
Test your limits💪
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08/26/2022
🔺Warm up tag💪
🔺Warm up tag💪
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08/26/2022
Liam with all the #45 plates💪
Liam with all the #45 plates💪
.island
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08/26/2022
Stronger together with Coach Mike💪
Stronger together with Coach Mike💪
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08/26/2022
❗️Warm up❗️
❗️Warm up❗️
•Wall ball squat-bounce-pass
•When the music stops & you have the ball
•Prize=Burpees, push ups or jumping squats 😂
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08/17/2022
✨Member Highlight✨
💙💚💜
Meet De’ara Petersen,🏋️♀️August’s Member of the Month!
✨If you haven’t had the pleasure of meeting De’ara, you are missing out! You can usually find her at the 5am class with ever-changing fun-colored hair, killing the workout, and brightening everyone’s morning. When De’ara moved to Phoenix in early 2021, she had just lost 120 pounds and was ready to start going to an actual gym instead of doing home workouts. Looking around on Google, she found Sol CrossFit and was drawn in by the sense of community. De’ara explained "I fell in love with the family I have found here. My day is not the same without attending the 5am class. It truly has changed my life in so many ways.”
✨Since joining Sol, De’ara has made tremendous progress. She admitted that before coming to Sol “I had never touched a barbell in my life, but I felt so confident in the first class coaching that I would learn proper form and technique.” And learn she did! Her favorite CrossFit movements are anything with a barbell. She expressed that “hitting PR after PR has been incredible, I feel so powerful after landing a sn**ch or a really heavy deadlift. I also came in 1st in the Sol team Competition with my amazing partner Rebecca, and that felt like a dream. Really finding out what my body can do and pushing it to the next level has been such a fun journey.” That’s what CrossFit is all about! CrossFit is also about those movements that you despise, and De’ara’s is lunges.
✨Outside of the gym, De’ara has one of the coolest jobs streaming on Twitch where she plays video games and entertains her many followers. She also works for a gaming supplement company as a Partnership Manager. Most of her time is spent with her husband and 7 year old daughter where they do almost everything together. She also enjoys reading and watching movies and TV shows. Having quite the sweet tooth, her favorite cheat meal is anything dessert.
✨Everyone come WOD with De’ara bright and early at 5am!☀️
08/16/2022
🔺Warm up wall ball race💪
🔺Warm up wall ball race💪
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08/16/2022
🔺Warm up hokey pokey plank💪
🔺Warm up hokey pokey plank💪
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08/15/2022
321 Band Challenge
Challenge accepted 🤸♀️🤸♀️🤸♀️
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08/13/2022
Week recap💪
Week recap💪
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08/11/2022
Wishing Lisa Schnier the happiest crop top birthday!
🥳🏋️♀️
- Love Sol-mates
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08/10/2022
Warm Up Race💪🏃🏃♀️
Warm Up Race💪🏃🏃♀️
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08/06/2022
Week recap - Going Strong Solmates🌵💪
Week recap - Going Strong Solmates🌵💪
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08/02/2022
🌄5am FRAN💪
🌄5am FRAN💪
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07/31/2022
Sol Sunday Yoga
Sol Sunday Yoga
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💫At 10am with
🧘♂️🧘♀️🙏💪
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07/26/2022
🔷Technique Tuesday🔷
🔷Technique Tuesday🔷
w/ Coach Bryon & Coach Moses
✨Deadlift ✨
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3 points for safety
1. Bar is nice and close to the shins
2. Shoulders activate, spine stays neutral
3. Chin should be at the same position at the top of the movement, as at the bottom of the movement. Athlete should be able to have a softball held in between their chest and chin throughout the entire lift.
❌
Points to avoid
-An over active chin pull up so high
-Rounded back
-Disengaged shoulders
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07/25/2022
Functional fitness designed for every fitness level and Every Body!
Come check it out for yourself!💪
🔹Free 2-weeks of classes🔹
Offering the most class times during the week. As early as 5am and as late at 7:15pm.
💫Start your transformation today!
Link in bio👆
10/14/2022
10/13/2022
09/30/2022
09/25/2022
09/01/2022
08/17/2022
08/11/2022
07/25/2022
