Sign up for our On Ramp

Starting February 6, 7, and 9th CFS will offer an hour long On Ramp class starting at 6:30pm. 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 contract. 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 acron

GYMNASTICS PRACTICE

DON'T FORGET, OUR ON RAMP PROGRAM (3 DAYS) STARTS FEB 6!! INTERESTED? EMAIL LAUREN AT LJOSEPHCFS@GMAIL.COM. WOD for 1/30/17 HANDSTAND WALK OR HSPU PRACTICE USING PARALETTES TO GO INTO HS/ DEFICIT HSPU 14 MIN AMRAP 20 DU'S 10 V-UPS. 5 PUSH UPS 200M RUN

Call/text your favorite partner...

FYI there will be yoga this Sunday. Feb 5th there will NOT be yoga as Shaneka will be at her CROSSFIT LEVEL ONE CLASS! The following Sunday, 12/12/17 will be Shaneka's last yoga class at CFS. We would love for as many people to attend, then hang around for a partner/team workout and then potluck to follow. Lets send them off CFS style!! WOD for 1/28/2017 31 MIN PARTNER WOD 1 PARTNER 400M WEIGHTED RUN- OTHER STARTS AMRAP OF: 8 THRUSTERS 155/105 18 C2B PULL UPS 11 BOX JUMPS 30/24 **Continue where other partner leaves off**

Karen meets Annie

5X 3 POSITION CLEAN@70% 5X5 CLEAN PULL@90% 50 Wall Balls - 20/14 lbs. to 10 ft. target 50 Double Unders 50 Wall Sit Ups 40 Wall Balls 40 Double Unders 40 Wall Sit Ups Continue 30-20-10 The workout starts with the athlete standing with the Med Ball at their feet. At 3,2,1 Go the athlete begins by performing 50 Wall Balls. After completing the 50th Wall Ball, the athlete moves on to 50 Double Unders. After the 50th Double Under, the athlete moves on to perform 50 Wall Sit Ups. After finishing 50 Wall Sit Ups, they move back to the Wall Balls to complete 40 reps. This continues until the athlete finishes all the reps prescribed or when the time cap is reached. Athletes, pick a skill leve

Are you going to REGISTER?

Where grassroots meets greatness: Compete with hundreds of thousands of athletes in five workouts over five weeks. Do it for fun, your affiliate family, fitness or to reach regionals and fight for a chance to make it to the CrossFit Games. Click here to register and then join the CrossFit Solano Team. The Open Workout will be the workout of the day every Friday following its announcement - so registered or not, you'll get a taste. A break down courtesy of JJ from Benicia CrossFit... The shaded workouts are ones that have been repeated (or very similar ones repeated as in the case of 12.2/3 and 13.1). Every year they have repeated at least one workout. If I had to predict which workouts were

Hey girl

WOD for 1/25/17 SNATCH 5X1 @ 80% CLEAN AND JERK 5X1@80% 9 MIN AMRAP 5 BURPEES 10 BOX JUMPS 5 C2B

Bringing back On Ramp Classes

Starting February 6, 7, and 9th CFS will offer an hour long On Ramp class starting at 6:30pm. 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 contract. 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 acron

Eat your wheaties...

WOD for 1/21/17 7 ROUNDS OF BEAR COMPLEX. 135/95. EACH ROUND IS 5 UNBROKEN SETS OF: DEADLIFT. POWER CLEAN. FRONT SQUAT. PUSH PRESS. BACK SQUAT. BACK JERK. 3 BURPEES EVERY DROP NOT BETWEEN ROUNDS.

By Lisbeth Darsh

CrossFit: The New Truth Serum I really thought about it last night: the Q word. Quitting. Stopping. Saying “No mas.” Somewhere in the second round of “D.T.”, I thought “Just stop. It hurts too much. Say you’re too old. Too tired. It doesn’t feel right.” In all the CrossFit workouts I’ve done over the last three years, none make me want to quit as much as D.T. I could deadlift until the proverbial paleo cows come home, but the hang power clean is my nemesis, and the push jerk is its brother. I’d rather full squat clean everything — and the push jerk wouldn’t be so bad if it didn’t have to come back down. But it does. And it crushes me. But who would I be if I quit? Who would I be if I just sa

Never gets old...

May we all have a miracle tomorrow... WOD for 1/19/2017 3-3-3+ BENCH PRESS @80% 4 RDS 1 SNATCH 185/125 3 OH SQUATS 5 BOX JUMPS 30/24

Ankle mobility

Perhaps helpful for some... WOD for 1/18/2017 POWER CLEAN 2X5 @75% CLEAN PULL 3X3 @95% SNATCH BALANCE MAX FORTHE DAY 5 RDS 50 DU'S 30 SIT UPS 12 PISTOLS

Tuesday

Photo Cred: Tiffany Griffith taken at CFS. WOD for 1/17/17 15 MIN TO FIND. 2 RM OVERHEAD SQUAT 6 RDS 5 STONES 15 PUSH UPS

The OPEN is coming...

STAGE 1: THE OPEN FIVE WEEKS | FEB. 23 - MARCH 27 17.1: Feb. 23 - 27 17.2: March 2 - 6 17.3: March 9 - 13 17.4: March 16 - 20 17.5: March 23 - 27 Registration for the Open begins Jan. 12, 2017 (today!). The Open is the first stage of the CrossFit Games season and the largest community event of the year. Every year, hundreds of thousands of athletes come together to compete in the worldwide, online competition. Anyone aged 14 or older can compete in the Open. All you have to do is sign up at Games.CrossFit.com and log your score each week. Workouts are released on Thursdays at 5 p.m. PT, and athletes have four days to complete the workout for the week and submit their score. Scores are d

The weekend is coming...

Did you know we have classes on Saturday at 9am and 10am. We also have yoga on Sunday from 8-9am (Bring your own mat/$10 for non-members). AAANNNNNND Open gym Sunday from 9-11am. Come get your sweat on. WOD for 1/13/2017 POWER SNATCH 2X5 UP 75% JERK FROM RACK 2X5 SNATCH PULLS 3X3 95% 12 MIN CAP 30 BURPEES 15 T2B 20 BURPEES 30 GHD'S 10 BURPEES 60 SIT UPS

Thursday

For those doing Lurong, you do not need to have your weight and measurements done at CFS, you may do them on your own and then submit. We encourage you to do before and afters. Every Friday the Lurong workout will be the workout of the day. You must enter your own scores for verification by the deadline provided each week. Cheers to a happy, healthy, clean eating challenge!! WOD for 1/12/17 5-5-5+ WEIGHTED PULL UPS UP TO 20/10 15 MIN AMRAP 12 DEADLIFTS 115/85 9 HANG CLEANS 6 FRONT SQUATS 3 PUSH PRESS

WHY?

WOD for 1/11/2017 3X1 SNATCH @90% 3X1 CLEAN & JERK @90% 3X6 STIFF LEGGED DEADLIFTS 9 MIN LADDER BY 2'S KB SWINGS 2/1.5 WALL BALLS LUNGES IN PLACE

Joanne made the paper!

Joanne Balella, of Fairfield, competes in the Masters Division, 69 kg weight class, at the 2017 Vaughn Weightlifting NorCal Open Saturday at CrossFit Suisun City. Dom Pruett — The Reporter WOD for 1/10/2017 5-5-5+ STRICT PRESS 14 MIN AMRAP 5 THRUSTERS 135/95 10 PULL UPS 100M RUN

Fun for all at CFS

WOD for 1/9/16 15 MIN TO GET TO A HEAVY SNATCH FOR THE DAY 15 MIN FOR A HEAVY CLEAN & JERK FOR THE DAY 12 MIN AMRAP 15 PUSH UPS 30 SIT UPS. 45 Squats 60 Du'S

Flex Friday Fun!!

WOD for 1/7/2017 6X2 HANG CLEANS 4X5 CLEAN PULLS 90% 2X2 SNATCH BALANCE 21-15-9 SHOULDER 2 OH 185/115 84-60-36 DOUBLE UNDERS

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Monday through Friday                   
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6:00am to 7:00am                      
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8:00am to 9:30am (Open Gym)

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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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