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Bar muscle up info

WOD for 11/30/16 FRONT SQUAT 6X2 @80% 22 MIN AMRAP 5 BAR MU 200M RUN 5 HSPU 200M BACKWARD RUN

Christmas Party info...

One more time, in case you missed it. The holidays are a great time to get together; celebrate the great year we've had, share sorrow, lift each other up, laugh, smile, meet a new face, see other members of CFS etc... All of these make the CFS Christmas party great. This year we will host two Christmas parties!! Thursday, December 15th 8-10pm We will meet at Legends Paradise Country Club Golf Course. This will be casual but nice, no suits/dresses like previous years (unless you want too, that's ok), We will have extra bartenders on hand to help with the number of people planning to attend. We also have 2-3 tables reserved. This event will not cost you a dime (only the drinks you buy)! So mak

Saturday WOD

Time to work off all those mashed potatoes, gravy, biscuits and slices of pie!! WOD for 11/26/16 150 SQUATS 50 PUSH UPS 21 PULL UPS 800M RUN 21 PULL UPS 50 PUSH UPS 150 SQUATS

FriYAY

WOD for 11/25/16 IF YOU AREN'T SHOPPING.... FRONT SQUAT 6X2 @ 80% 22 MIN PARTNER WOD 50 DOUBLE UNDERS 30 CLEAN & JERKS 135/95 50 DOUBLE UNDERS 10 MUSCLE UPS PARTNER RUNS 200M THEN SWITCH

Looking forward to starting the holiday with my CFS family.

Just a friendly reminder, tomorrow is the Solano Turkey Trot. We are planning to meet at CFS at 7:40, walk to the start line at 7:45am and the run starts at 8am. Post run all are welcome to re group at CFS for a potluck!! So far I've heard mention of pumpkin bars, hot cider, champagne and other sweet treats! Feel welcome to bring a drink or food item to share. I am sorry but CFS will NOT be open while we run. The gym will be closed. No open gym. So run with us! See you in the morning!! Regular classes today and Friday!

Hey Lane

What a surprise when Lane Franklin, Regionals 2012 Team Athlete, walks in the door!! And guess what? He is still fit; I think it's the hair! Thanks for stopping by during your holiday road trip! You and Brent smashed today!! Reminder. Regular hours tomorrow, Wednesday 11/23. On Thanksgiving, Thursday 11/24, many are meeting at CFS as early as 7:35am, then walking together to the start at 7:45am. After the run (starts at 8am), we will gather at CFS for a potluck! We can hang out until 10:30am; then it's TURKEY TIME!! So bring a drink and/or dish and we will see you Thursday morning! Friday, 11/25 regular hours. WOD for 11/23/2016 FRONT SQUAT 6X3 @80% 15-12-9 THRUSTERS 95/65 PULL UPS 5 MIN CAP

Potluck after Turkey Trot

Registered for the Solano Turkey Trot? Join us after the run at CFS for a potluck. Thus far on the menu: champagne, pumpkin bars, hot cider... Before the race we can meet at CFS at 7:40am and walk over at 7:45am to the start line. Did you see the party info for the Christmas stuff??? See previous post. REGULAR HOURS WEDNESDAY AND FRIDAY. WOD for 11/22/16 8X2 POWER CLEANS. 14 MIN AMRAP 2 MUSCLE UPS 20 WALL BALLS

Thanksgiving this Thursday

Don't forget we are open all week, regular hours, EXCEPT THANKSGIVING DAY. So come on in Wednesday and Friday... we'll be waiting for you!! WOD for 11/21/16 FRONT SQUAT 6X2@80% 8 ROUNDS 4 HSPU 8 T2B 12 PISTOLS

CFS Christmas Party Info

The holidays are a great time to get together; celebrate the great year we've had, share sorrow, lift each other up, laugh, smile, meet a new face, see other members of CFS etc... All of these make the CFS Christmas party great. This year we will host two Christmas parties!! Thursday, December 15th 8-10pm We will meet at Legends Paradise Country Club Golf Course. This will be casual but nice, no suits/dresses like previous years (unless you want too, that's ok), We will have extra bartenders on hand to help with the number of people planning to attend. We also have 2-3 tables reserved. This event will not cost you a dime (only the drinks you buy)! So make an evening of it. Go to dinner with

Set up that partner date!!

Another fun Saturday PARTNER WORKOUT!!! WOD for 11/19/2016 4 MIN AMRAP 2 STONES 6 T2B TEAMS OF 2 25 MIN AMRAP 50 SQUAT CLEANS 135/95 20 BAR MU'S 50 SNATCHES 115/75 20 BURPEES

Thank you for coming in

Thank you for coming in and honoring our friend. WOD for 11/18/2016 20 MIN TO FIND 1RM FRONT SQUAT For time: 50 WALLBALLS 50 C2B 497M RUN

497 Never Forgotten

Officer James Lowell Capoot, of the Vallejo Police Department, died Nov. 17, 2011, in the line of duty while chasing after an armed man suspected of robbing a bank. The 45-year-old, who lived in Vacaville, California, joined the Vallejo Police Department in 1993 and served as a motorcycle officer, motorcycle instructor, driving instructor and SWAT officer. He received two medals of courage, including one life-saving medal, as well as many other department commendations. Capoot is survived by his wife, Jennifer; three daughters, Jillian, Jamie and Justine; mother, Beverly Sue; brother and sister-in-law, Louie and Susie DeCarlo; and several other family members. He is preceded in death by his

TJs NorCal 40s information

Are you 40+ and looking for a competition in your age group?! TJs NorCal 40's has been an event favorite for CFS. Bill and Steve are on the fence; but I wanted to give information to all members. If you aren't sure about your skill level or if you are ready, look at years previous events and see! Still unsure, ask a coach. Registration information can be found here. Please let us know if/when you register so we can announce; perhaps your registration will help someone to decide to join too. This one time Dale was fit enough to compete at NorCal Masters :) WOD for 11/16/2016 8X2 DEADLIFTS 20 MIN AMRAP 90 DU'S 60 AIR SQUATS 30 TOES 2 BAR

Lurong Living Challenge Series - JOSHUA HACKWORTH 1ST PLACE

1ST PLACE INDIVIDUAL CHAMPIONS These 6 individuals have displayed all the characteristics of a champion: dedication, self-control, determination, resourcefulness, athleticism, work ethic, mental strength, and humility. Often we don't think about champions as being humble. However, it is a key characteristic of a winner. Champions are willing to learn and are willing to admit that an adjustment is needed. Therefore, we are proud to provide the following prize package to each of the 1st place winners who each earned the most overall points in their division nationwide. Congratulations! And thanks to our sponsors for providing some great prizes to celebrate your victory. Congratulations Coach H

NEVER GIVE UP

11/14/2016 18 MIN FOR CLEAN COMPLEX BUILD TO YOUR HEAVIEST CLUSTER + HANG SQUAT CLEAN JERK 12 MIN AMRAP 2 CLEAN & JERKS 185/135 100M SPRINT 12 BURPEES OVER BAR

Who is gonna be your partner?

WOD for 11/12/2016 65 front squats 65 kelltlebell swings 16 burpees over your partner 65 hang power cleans 65 single arm presses 15 burpees over your partner 65 chest to bars 65 box jumps 16 burpees over your partner 65 push ups 65 toes to bar 400m sandbag run M: 135/70/50/30in F: 95/53/35/24in

Regular hours tomorrow

WOD for 11/11/2016 20min too find 1RM Back Squat 20 MIN AMRAP 50 LUNGES 400M RUN 50 S2OH 75/55 200M BACKWARDS RUN

1RM Snatch

WOD for 11/10/2016 20 MIN TO FIND 1RM SNATCH 15 MIN AMRAP 6 TOES 2 BAR 12 HANG SNATCH 75/55 6 BOX JUMP OVERS 30/24

SCHEDULE

 

Monday through Friday                   
5:00am to 6:00am                       
7:00am to 8:00am

8:00am to 9:30am (Open Gym)

10:00am to 11:00am                       
4:30pm to 5:30pm            
6:00pm to 7:00pm

 

Saturday

7:00am to 8:00am

9:00am to 10:00am
10:30am to 11:30am

 

Sunday

9:00am to 11:00am (Open gym)

 

 

CONTACT US

424 Executive Court, Suite C
Fairfield, Ca 94534

info@cfsolano.com

(707) 421-1629

 

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