Jhauna is going to Texas!

Join our Turkey Trot Team, click here. Congratulations to Jhauna!! She is officially going to TEXAS to compete in the Fittest Games!! Way to go Jhauna!! WOD for 11/1/2016 8X2 HEAVING SNATCH BALANCE 3 RDS 5 DEADLIFTS 135/95 10 SQUAT CLEANS 135/95 20 BOX JUMPS

Regular hours tomorrow

Regular hours tomorrow!! Thank you Joshua for working all morning and Hack for coaching all evening... please folks, no tricks for them!!! WOD for 10/31/2016 BACK SQUATS 6X2 @80% 14 MIN AMRAP 2 BAR MU 10 WALLBALLS 12 SIT UPS

Turkey Trot

Join us for the Solano Turkey Trot Thanksgiving morning... click here to register. WOD for 10/29/2016 12 MIN EMOM ODDS TIRE FLIPS EVENS HAMMER STRIKES TEAMS OF 2-3..... 1 WORKING AT A TIME 18 MIN AMRAP W/REPS INCREASING BY 5 PER RD OF..... ROW FOR CALS LOG C&J 115/65 OR BAR 135/95 TOES 2 BAR STONES 142/96 GHD'S

90%!

WOD for 10/28/2016 BACK SQUAT 4X4 @ 90% LURONG RETEST 2. 8 MIN AMRAP. 5 DEADLIFTS. 4 HANG CLEANS. 3FRONT SQUATS. 2 SHOULDER 2 OVERHEAD. 1 GROUND 2 OVERHEAD

Thursday 10/27

Perfect after all those stones!!! Right?!! WOD for 10/27/2016 6X3 PRESSING SNATCH BALANCE 14 MIN AMRAP 12 PUSH UPS 6 SNATCHES 95/65 3 OVERHEAD SQUATS 200M RUN

Stone review

WOD for 10/26/16 BACK SQUATS 6X2 @80% 14 MIN CAP 2-4-6-8-10-8-6-4-2 STONE 2 SHOULDER HSPU TOES 2 BAR

CFS Shaker Bottles

We still have approx 10 CFS shaker bottles available if anyone is interested. $15/ea WOD for 10/24/2016 BACK SQUAT 5X5 @85% 12 MIN AMRAP 6 THRUSTERS 75/55 3 C2B 12 SIT UPS

Strongman Saturdays CONTINUES

Sorry so late. See you in the morning. WOD for 10/22/16 FARMER CARRY 4X50M FOR MAX LBS 16 MIN AMRAP 8 HANG CLEANS 115/85 4 S2OH 2 MU

:)

WOD for 10/21/2016 BACK SQUAT 6X2 @80% LURONG RETEST 2 ROUNDS. 500M ROW 40 GOBLET SQUATS 30 WALL SIT UPS 20 PUSH UPS 10 PULL UPS

Before Feast Mode...

Join us Thursday, Nov 24 at 8am for the Solano Turkey Trot. Several are registered with Team CrossFit Solano and are participating in the 5k. Click here to register. 6X3 SNATCH GRIP PUSH PRESS 22 MIN AMRAP LADDER 200M RUN 5 PUSH PRESS 75/55 5 PULL UPS 200M RUN 10 PP 10 PULL UPS AND SO ON BY 5s...

Hey girl...

WOD for 10/19/2016 BACK SQUAT 6X6 @80% ELIZABETH 21-15-9 POWER CLEANS 135/95 RING DIPS

It's not the FILTHY 50, but I bet it's FILTHY anyway...

Coach Hack is currently in FIRST place for the Master's Lurong Division!! Keep it up!! Remember the challenge goes on until 10/30; don't forget to keep entering your scores. WOD for 10/17/16 BACK SQUATS 6X2 @80% 50 THRUSTERS 45/35 50 PULL UPS 50 BOX JUMPS 50 AIR SQUATS 50 BURPEES 50 T2B

Caden rowing like a champ!

Please excuse the proud mother moment, but she is the sweetest and I love bringing her with me to the gym. She usually always does the warm-up with me. If you enjoyed the logs and learning something new last Saturday; you'll love trying the yoke and sled tomorrow!! WOD for 10/14/2016 STRONG MAN FUN 50FT YOKE CARRY X5 100FT SLED PUSH X10 14 MIN AMRAP 5 HANG CLEANS 135/95 10 PUSH UPS 20 LUNGES

IT ALL STARTS WITH YOU...

IT STARTS WITH A CHOICE. IT STARTS WITH DAY 1. IT STARTS WITH YOU. WOD for 10/14/2016 BACK SQUAT 6X5 @80% LURONG. 9 MIN AMRAP 12 T2B 9 SNATCHES. 115/75 6 BOX JUMPOVERS 30/24 3 MUSCLE UPS **Scaling options available**

Register for the Solano Turkey Trot

Many have already registered, but if you haven't, look into it!! Solano Turkey Trot. 5k! Join "Team CrossFit Solano" during registration. This takes place at 8am Thanksgiving morning. We can gather at CFS before to walk over together and then re-group for mimosas and maybe a potluck breakfast after? Anyone interested in that?? WOD for 10/13/2016 8X2 HEAVING SNATCH BALANCE (DIP DRIVE) 20 MIN AMRAP 400M RUN 15 OHS 75/55 30 DU

WOD FOR WEDNESDAY

WOD for 10/12/2016 BACK SQUAT 6X2 @80% DIANE 21-15-9 Deadlifts 225/155 Handstand Push-ups

It's a Family Affair

Coach Rob finishing up Lurong supported by his lovely wife Steph and their adorable little boy AJ! WOD for 10/11/2016 6X3 PRESSING SNATCH BALANCE JUST DRIVE DOWN 12 MIN LADDER BY 1'S KB SWINGS 1.5/1 PULL UPS PIKE SIT UPS

So much fun

Thank you ladies for participating in something new!! I love our get togethers and how the group grows and changes. Remembers, occasions like this are open to all CFS Ladies usually posted on Facebook... WOD for 10/10/16 BACK SQUAT 6X4 @80% 3 RDS 10 SQUAT SNATCH 95/65 20 RING DIPS 30 PIKE SIT UPS 40 DU 50 SQUATS 20 MIN CAP

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Fairfield, Ca 94534

info@cfsolano.com

(707) 421-1629

 

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