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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Holiday hours

4th of July, we will have 9am and 10am classes only!! The 3rd and 5th - regular hours. Best wishes to Mel moving to DC! Last night was her last class at CFS. WOD for 6/30/17 16 MIN AMRAP 100M SPRINT 10 SIT UPS 25 DOUBLE UNDERS 200m walk cool down

See you tomorrow :)

WOD for 6/29/17 10 RDS 10 Toes to bar 10 Front Squats 95/65 2 Muscle ups (scale - 5 dips) 20min time cap

Grab your partner...

WOD 6-28-17 10 MIN REVIEW MU FOR TOMORROW 18 MIN PARTNER WOD 1 RUNS 400M PARTNER DOES AMRAP 5 PULL UPS 10 SIT UPS 15 WALLBALLS

On Ramp starts tomorrow

On Ramp starts tomorrow at 5:30pm, if you are interested in trying CrossFit, WE STILL HAVE ROOM FOR YOU! Starting June 26, 27, and 29th CFS will offer an hour long On Ramp class starting at 5:30pm. All three classes/days are included in the cost of the On Ramp; each class will cover different movements, scaling options for all types of athletes, mobility and a workout. Cost for the On-Ramp program is $100 per person and covers the first months membership dues with signed agreement. For more information please call (707) 421-1629 or email Lauren at LJosephCFS@gmail.com. An on-ramp is the course that teaches the fundamental movements of CrossFit. This movements and exercise are commonly used

Saturday

WOD for 06-24-17: 30 MIN PARTNER WOD 1 ROWS FOR CALS SWITCH EVERY 40 CALS (men)/30 CALS (women) OTHER DOES 10 TIRE FLIPS 10 BURPEES SCORE IS TOTAL REPS TOGETHER SCALE SANDBAG OVER SHOULDER FOR TIRE

Friday!!!

5 MIN TO REVIEW BUTTERFLY PULL UPS 3-3-3-3-3 STRICT PRESS WOD for 6-23-17: 10 RDS 5 PUSH UPS 10 SQUATS 15 SIT UPS

10 REASONS WHY HEAVY LIFTING IS TERRIBLE FOR WOMEN

By BRANDON MORRISON from Lift Big Eat Big Everyone knows that lifting makes women big, bulky, and less desirable. But, do they know the reasons why? I compiled my top ten reasons as to why women should NEVER EVER even think about touching a weight. Ever. 1. You will find less and less that you are asked to go to the kitchen and make a sandwich. What will you do with all that free time?!? 2. Men on the Internet will tell you that you are too big. Can you handle no longer being the object of a stranger’s fantasy? 3. Pants won’t fit because your butt has gotten so big. Imagine actually filling out a pair of pants, the horror!! 4. Your children might see that a woman can be something more than a

Great job guys!!

I want to acknowledge everyone's hard work on the Lurong Challenge. Bill, Lisa, Jessica, Emily, Candice, Fabe, Dan and Hack all worked really hard. I think you all saw differences in how workouts felt, how you recovered, how much stronger you feel, how your clothes feel, and many other differences. I hope you all continue and know that all the CFS coaches are proud of you and are here to help you!!! WOD for 6.21.17 4 ROUNDS 5 HSPU 10 PULL UPS 25 SIT UPS 50 DOUBLE UNDERS 18min cap

Try it.

Starting June 26, 27, and 29th CFS will offer an hour long On Ramp class starting at 5:30pm. All three classes/days are included in the cost of the On Ramp; each class will cover different movements, scaling options for all types of athletes, mobility and a workout. Cost for the On-Ramp program is $100 per person and covers the first months membership dues with signed agreement. For more information please call (707) 421-1629 or email Lauren at LJosephCFS@gmail.com. An on-ramp is the course that teaches the fundamental movements of CrossFit. This movements and exercise are commonly used during our workouts of the day (WOD). On-ramps also teach the language of CrossFit, meaning all the acro

The deeper the better

WOD for 6/19/17 1-1-1-1-1 FRONT SQUATS BUILD TO A 1RM Then... 1X MAX EFFORT BACK SQUATS WITH MAX FRONT SQUAT WEIGHT

Lurong retest

wod for 6.16.17 Snatch review LURONG RETEST 5 MIN AMRAP 10 SNATCHES 10 BOX JUMPS 2 MIN REST 10 OVERHEAD SQUATS 10 BOX JUMPS

Anyone can CrossFit.

Starting June 26, 27, and 29th CFS will offer an hour long On Ramp class starting at 5:30pm. All three classes/days are included in the cost of the On Ramp; each class will cover different movements, scaling options for all types of athletes, mobility and a workout. Cost for the On-Ramp program is $100 per person and covers the first months membership dues with signed agreement. For more information please call (707) 421-1629 or email Lauren at LJosephCFS@gmail.com. An on-ramp is the course that teaches the fundamental movements of CrossFit. This movements and exercise are commonly used during our workouts of the day (WOD). On-ramps also teach the language of CrossFit, meaning all the acro

Great job Noah and Kate

Kuddos to Kate and Noah for their participation in their First RX competition!! I was so proud of you guys. You moved the whole time. You had smiles on your faces. You definitely stepped out of your comfort zone. You represented CFS well :) Great job again guys!! Hands ripped - but they both came to workout today!! WOD for 6/13/17 ACUMULATE 100 EACH: HOLLOW ROCKS AND SUPERMAN ROCKS 9 MIN AMRAP 15 BOX JUMPS 12 PUSH PRESS 115/85 9 TTB

Try us.

Monday, June 26, Tuesday June 27 and Thursday June 29 at 5:30 CFS will host its next On Ramp program. This is a great session for anyone who is new to CrossFit or maybe has been on a break for a little bit and looking for a slow start and refresher. It is $100 to participate in these 3 classes, however, it includes your first months membership with a signed agreement. For more information email Lauren at LJosephCFS@gmail.com. Click here to register. WOD for 6/12/17 10 MIN REVIEW FULL CLEANS then build to front squat weight 20 MIN AMRAP STARTS WITH ANNIE THEN AMRAP 5 PULL UPS 5 HSPU 5 FRONT SQUATS 155/105 (Annie : 50-40-30-20-10 Double Unders & Sit-ups/ SCALE: singles, same reps)

Saturday

6.10.17 5 ROUNDS. 800M RUN. 10 HANG CLEANS 115/85 5 PUSH PRESS 30min time cap

Come tomorrow to boot camp for a little something EXTRA

WOD for 6-9-17 This is a twist on the classic WOD Cindy. It is a 12 minute AMRAP. The workout starts with the athlete seated on the rower. At 3,2,1 go, the complete a 30 Calorie row and then 2 rounds of Cindy: 5 Pull Ups, 10 Hand Release Push Ups, and 15 Air Squats. After completing 2 rounds of Cindy, the athlete returns to complete another 30 Calorie row and then 2 more rounds of Cindy. Continue until the 12 minute clock expires. See skill levels below for detailed scaling requirements. Complete at Many Reps as Possible in 12 Minutes: Opens 30 Calorie Row Then 2 Rounds of: 5 Pull Ups 10 Hand Release Push Ups 15 Air Squats The next round starts back at the 30 Calorie Row For jumping

Not getting the results you've been wanting...

Monday, June 26, Tuesday June 27 and Thursday June 29 at 5:30 CFS will host its next On Ramp program. This is a great session for anyone who is new to CrossFit or maybe has been on a break for a little bit and looking for a slow start and refresher. It is $100 to participate in these 3 classes, however, it includes your first months membership with a signed agreement. For more information email Lauren at LJosephCFS@gmail.com. Click here to register. Serge finished our last On Ramp last month and is already doing well in regular classes! WOD for 6.8.17 Review Squat cleans. 10 MIN BUILD TO A HEAVY CLUSTER TRIPLE 12 MIN AMRAP. 40 DOUBLE UNDERS 20 SIT UPS 10 CLUSTERS 75/55