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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WOD for 5/1/2018 35 MIN AMRAP 2 PERSON TEAM 1 WORKING AT A TIME 50 OH SQUATS 95/65 20 PUSH UPS 40 TOES 2 BAR 20 PUSH UPS 30 DEADLIFTS 275/185 20 SIT UPS 20 MUSCLE UPS 20 PUSH UPS 10 CLEAN &JERKS 225/155 20 PUSH UPS

Want to play a game?

Tomorrow's workout is something you've seen before... but there is a twist and the time cap has been removed....what could it be? Come in to find out.

SQUUUUUUAAAATTTTSSSSSS

PS you won't want to miss Saturday. WOD for 4/27/2018 Hatch Week 2 Day 1 5 MIN AMRAP 10 KB/DB HANG CLEAN AND JERK 55/35 (5 RT/5 LT) 5 BURPEES

Hero Thursday

Chief Petty Officer Nate Hardy was killed Sunday February 4th 2012 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. WOD for 4/26/2018 Mobility "Nate" 20min AMRAP 2 Muscle ups 4 Handstand Push-ups 8 Kettlebell Swings 70/53

Once CFS, Always CFS

Great job Josie! WOD for 4/25/2018 20 MIN TO REVIEW HANG CLEANS AND BUILD TO A HEAVY SINGLE 400M RUN THEN: 21-15-9 HANG CLEAN 115/85 PIKE SIT UPS DOUBLE UNDERS

Monday

4/23/18 20 MIN FOR RING MUSCLE UP PROGRESSION 3X15 SEC SWINGS W/ FALSE GRIP 3X5 HIPS TO RINGS 3X10 DIPS 3XMAX MU TEAMS OF 3 20 MIN AMRAP 50 PULL UPS 75 BENCH PRESS 135/75 100 CAL BIKE/ROWER

Looking at the WOD like....

REMINDER 4/25 IS THE LAST DAY TO SIGN UP FOR LURONG AT THE DISCOUNTED RATE!! IF YOU WERE ON THE FENCE. WE ARE UP TO 4 OR 5 PEOPLE REGISTERED. WOD for 4/21/2018 30 MIN AMRAP 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

Congrats VAL!

Congrats to our 0600 gal VAL (we have 3 Vals!!)!! She got married over the weekend!! We are all so happy for you and your hubby!! Wishing you a lifetime of laughter, love and good health. WOD for 4/19/2018 15 MIN HANDSTAND WALKING PRACTICE PROGRESS: 5X3 WALL WALKS 5X15-20 SEC HOLDS ON WALL 5X WALK FOR DISTANCE 15 MIN AMRAP 15 V-UPS 15 PUSH UPS 50 WALKING LUNGES

Speaking of snatches...

AFTER 3 YEARS (LIFT OFF TO LIFT UP EVENT) - SYD PR'D ON HER SNATCH BY 10#S TODAY!! WOD for 4/18/2018 Snatch review and building weight. 8 ROUNDS 3 SNATCHES 155/105 6 BURPEES 100M SPRINT

Hatch Explained...

Do you even lift, bro? Outside of the bench press, the squat is considered to be one of the Kings of Fitness. And I’ve found nothing is more fatiguing than a squat program. I also know this. Just like buying a boat, where the best days come when you buy it and when you sell it, same goes for a tough squat program. The best days of the program are when you start and when you finish. Why? Well, when you start a long 12 week program such as Hatch, everything is new. New rep scheme, a sight on new accomplishments. Just the feel of the overall program, like you’re onto something different. And when you finish the program, it is a heck of a sense of accomplishment to be consistent in squ

Monday

WARNING. HATCH IS COMING BACK.... WHO'S READY?! WOD for 4/16/2018 3-3-3-3-3-3 HANG CLEANS

Miron

Mirosław "Miron" Łucki, 38, died Aug. 23, 2013, in Ghazni Province, Afghanistan, from fatal wounds inflicted by an improvised explosive device. Łucki was a Warrant Officer at the time of his death, and was posthumously promoted to Sergeant Major of the Army. Łucki began his service in the Polish Army in 1997. Łucki enjoyed cross-country running and the intensity of CrossFit workouts. When it came to fitness his motto was "100 percent or it's not worth the hassle." Łucki is survived by his wife and son. WOD for 4/14/2018 MIRON 5 ROUNDS 800M RUN 23 BACK SQUATS 3/4 BODY WEIGHT 13 DEADLIFTS 1.5 BODY WEIGHT

Dadbod showing us his skills

WOD for 4/12/2018 15 MIN TO WORK ON: HANDSTAND WALKS BALANCE AGAINST WALL WALL WALKS 12 MIN LADDER 2 BURPEES 20M SHUTTLE RUN (10M DOWN AND BACK) EVERY ROUND ADD 2 BURPEES/20M

Wednesday

Lurong Summer Challenge registration is open now!!! Starts 5/14 but sign up now to save money. Complete link on our Facebook (or google). Includes recipes and meals plans. WOD for 4/11/18 20 minutes to find 2RM Back Squat 12 MIN CAP 5 ROUNDS 5 PULL UPS 10 G2OH 95/65 200M RUN

Randy

WOD for 4/10/18 25 MIN TO FIND 1RM SNATCH "Randy" 75 snatches for time 75/55 Officer Randal David Simmons, a 27-year veteran of the LAPD, was murdered in the line of duty on Thursday, February 7, 2008. Officer Simmons became the first LAPD SWAT officer to die in the line of duty.

Monday

WOD for 4/9/18 20 MIN FOR RING COMPLEX SKIN THE CAT TOES TO RINGS SKIN THE CAT MUSCLE UP 10 MIN CAP 100M RUN 150M ROW 200M RUN 250M ROW 400M RUN 500M ROW DOUBLE UNDERS TILL CAP