SCHEDULE

 

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

8:00am to 10:00am (Open Gym)

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

6:30pm to 7:30pm
 

Saturday

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

 

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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© 2014 by CrossFit Solano

 

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Swole and FLEXY - get your mobility on

This is a great article regarding mobility... https://gmb.io/crossfit-mobility/ There are specific movements, video and ideas as to why some might have flexibility issues. Additionally, this article offers a program (a free shoulder one) and one that you can buy into. Some in the gym are already following ROMWOD (a daily yoga workout programmed specifically for CrossFit athletes). WOD for 6/1/2017 10-15-20-25-30-25-20-15-10 SIT UPS 200M AFTER EACH ROUND

How CFS rolls....DEEEEEEP

What a good group of people.... WOD for 5/30/17 Hatch Week 12, Day 1 3 MIN AMRAP 4 ALTERNATING KB SNATCHES 1.5/1 8 AIR SQUATS

Tomorrow, do not forget

Hope to see you tomorrow at 9am. Potluck to follow. Don't forget hand care! If you have callouses, shave them down to avoid rips. I will be in tomorrow at 8:15am to allow mobility and warm up.

Saturday

WOD for 05-27-17 22 MIN AMRAP 6 C2B 6 OHS 165/115 400M SPRINT

Murph on Monday at 0900

MURPH IS MONDAY, MARCH 29 AT 9AM. WE WILL NOT HAVE OTHER CLASSES THAT DAY. WE WOULD LIKE TO HOST A POTLUCK FOLLOWING THE WORKOUT, SO PLEASE BRING SOMETHING TO SHARE. THE BBQ WILL BE AVAILABLE SHOULD YOU NEED TO GRILL YOUR ITEM. REMEMBER ANYONE CAN COME. YOU CAN SCALE AS NEEDED. DO IT WITH A PARTNER, DO HALF OF IT, WEAR A VEST OR DON'T. RUN A MILE OR HALF A MILE, THEN DO CINDY FOR 20 MINUTES AND RUN AGAIN. WHATEVER YOU ARE MOST COMFORTABLE WITH. i WILL OPEN THE GYM AT 8:15AM TO ALLOW TIME TO MOBILIZE AND GET WARM. WE WILL GROUP TOGETHER AND GO OVER THE WORKOUT AT 0900 AND START SHORTLY THEREAFTER. Our next On Ramp begins Tuesday 5/30 and is three sessions long - Tuesday 5/30 Wednesday 5/31 Fr

So happy.... right?

WOD for 5/25/2017 Review Push/Split Jerk 10 MIN BUILD C&J WEIGHT 15 MIN CAP 10-8-6-4-2 CLEAN & JERKS 205/145 50-40-30-20-10 DOUBLE UNDERS

Nutrition and Recovery

I was shocked to recently talk about nutrition with members of the gym and hear people say they don't eat breakfast and often skip meals. Worse, they aren't eating for hours after a workout. I cannot stress enough how important it is to each quality foods for your health and recovery. I came across this article written by another affiliate owner and decided to share. Also, I am leaving a CrossFit Journal Article on the counter at the gym for anyone to read regarding POST WOD nutrition. I personally do not eat dairy, but this suggestions offer some. do what is best for you. Importance of Post Workout Nutrition and Recovery From Block CrossFit Importance of Post-Workout Nutrition & Recovery Nu

I sure hope to act like Oprah tomorrow

Our next On Ramp begins Tuesday 5/30 and is three sessions long - Tuesday 5/30 Wednesday 5/31 Friday 6/2 **ALL AT 5:30PM** On Ramp is $100 per person and covers your first months dues when you sign a membership agreement. Email Lauren at LJosephCFS@gmail.com to reserve your spot. WOD for 5/23/2017 Who is ready to hit there 103%+ for Back Squat?! Cool down: 2-3 minutes row or airdyne

Our newest CFS member

Congratulations to Mandy and her husband Alex who welcomed their little bundle of joy, Aiden on Thursday. WOD for 5/22 50 OH SQUATS 95/65. 20 PULL UPS 40 TOES 2 BAR. 20 PULL UPS 30 DEADLIFTS 275/185 20 PULL UPS 20 MUSCLE UPS. 20 PULL UPS 10 CLEAN &JERKS 225/155 20 PULL UPS 2 PERSON TEAM 1 WORKING AT A TIME Time cap - 25 minutes

Saturdays are made to get sweaty!!

I think wall walks are everyone's new favorite... If you haven't been to a Saturday workout in a while... they'll leave you feeling.... So come start your weekend with us and get your sweat on!! Our next On Ramp begins Tuesday 5/30 and is three sessions long - Tuesday 5/30 Wednesday 5/31 Friday 6/2 **ALL AT 5:30PM** On Ramp is $100 per person and covers your first months dues when you sign a membership agreement. Email Lauren at LJosephCFS@gmail.com to reserve your spot. WOD 5/20/2017 7 ROUNDS 100M RUN 14 WALL BALLS 7 BURPEE PULL UPS

Absolute beginners welcome

Looking to start or try CrossFit? Are you looking for something that is organized, teaches you movements step by step, explains the "whys" and gets you started at a beginners pace? ON RAMP IS FOR YOU!! Our next On Ramp begins Tuesday 5/30 and is three sessions long - Tuesday 5/30 Wednesday 5/31 Friday 6/2 **ALL AT 5:30PM** On Ramp is $100 per person and covers your first months dues when you sign a membership agreement. Email Lauren at LJosephCFS@gmail.com to reserve your spot. WOD for 5/19/2017 Snatch review LURONG WOD 1 5 MIN AMRAP 10 POWER SNATCHES 10 BOX JUMPS 2 MIN REST 5 MIN AMRAP 10 OHS 10 BOX JUMPS 95/65

Consistency is key...

Keep working hard Maribel!!! WOD for 5/18/2017 Muscle up progressions. Pistol review. 5 ROUNDS 5 MU 10 KB SWINGS 2/1.5 5 WALL WALKS 10 PISTOLS **20 min cap**

Memorial Day Murph

Memorial Day, May 29th at 9am we are hosting Memorial Day Murph. Gym will open at 8:30am to allow people to get warm, do some mobility etc... Then at 9am we will have a large gathering and start the workout. Potluck to follow. WOD for 5/16/2017 Hatch Week 10, Day 1 Cool down - 2-3min airdyne or row

Boot Camp STARTS TOMORROW

MONDAY MAY 29 IS MEMORIAL DAY - WE WILL HOST A MEMORIAL DAY POTLUCK AT 0900. WOD FOR 5/15/2017 1-1-1-1-1-1 WEIGHTED PULL UPS 2-2-2-2-2 WEIGHTED DIPS 800M WEIGHTED RUN (#20 VEST)

BOOTCAMP AT CFS

Look what's coming to CFS.... I have known Aly for a year now and watch all her videos on Instagram!! If you are in the Fairfield area and looking for a lunch-time, non-CrossFit workout, she is your gal! She has been coaching in local parks in surrounding cities and is looking forward to expanding to CFS. If you have questions, please feel welcome to email me (Lauren) at LJosephCFS@gmail.com or Aly at A_RAWFIT11@yahoo.com. This is not part of your CrossFit membership. We are simply hosting workouts mid day. WOD for 5/13/2017 5 ROUNDS CINDY 4 ROUNDS 8 HSPU 15 KB SWINGS 3 ROUNDS 15 BOX JUMPS 15 KNEES 2 ELBOWS 2 ROUNDS 20 WALL BALLS 30 SIT UPS 1 ROUND 50 BURPEES

Mommies leading by example

Mother's Day is coming up this weekend and I think we need to give these mamas (and others who are not photographed) a hand for getting their gym in and not using their babies as a excuse - but a reason!!! These moms are showing their kids that exercise is important and FUN!!! WOD for 5/12/2017 Hatch Week 9, Day 2 Cool Down - row or bike for 3 minutes

Keep moving guys!!

DJ and Kenny thank you for your support... You can see their updates on Facebook, Vallejo Police Department's Facebook or by Googling Unity Tour 2017 for more information! RIDE FOR THOSE WHO DIED Today, marked the beginning of the 2017 Unity Tour. While we slept, officers began their 300-mile tour in honor of fallen officers from around the nation. The primary purpose of the Police Unity Tour is to raise awareness of Law Enforcement Officers who have died in the line of duty. The secondary purpose is to raise funds for the National Law Enforcement Officer’s Memorial and Museum. Captain John Whitney, Sergeant Jeremy Huff, Sergeant Drew Ramsay, Corporal Dustin Joseph, Detective Kevin Rose, Off

Help me... oh, we will

WOD for 5/10/2017 Snatch review and building barbells 8 ROUNDS 3 SNATCHES 155/105 6 BURPEES 100M SPRINT **20min time cap**

0500 WARNING

SHE'S BAAAAAAAACK!! WOD for 5/9/17 Hatch Week 9, Day 1 3 MIN AMRAP 5 TOES TO BAR 10 DOUBLE UNDERS