Results come from consistency and hard work!

Alright Transformation Tuesday...We don't see the changes our body makes daily. But when you see an old picture it makes you realize the progress you've made to get healthy. 💪🏼On the left, I'm probably at one of the heaviest weights I've ever been (aside from being pregnant) and had just begun CrossFit. My outer appearance fits how I felt on the inside...depressed, exhausted, and lost. On the right is me in the same dress almost two years later after changing my eating habits and attending CrossFit Solano consistently. I've only lost about 15lbs total but my body has transformed into a stronger and leaner version of its former self and my inner self now reflects its shell. Because of the c

YOU DON'T HAVE TO BE FIT TO START...

BUT YOU HAVE TO BE BRAVE!!! Maribel joined this week and is excited to keep going!! We have scaled pull-ups, push ups, box jumps and a couple other movements, however, she is learning how to lift and pushing herself out of her comfort zone! I am so excited she chose CFS and can't wait to see the result ahead! Interested in starting? We have an On Ramp Program starting Monday!!! Classes are 4/3, 4/4, 4/6 at 5:30pm. RSVP by emailing Lauren at LJosephCFS@gmail.com. WOD for 3/31/2017 Hatch Week 3, Day 3 "Grace" 30 Clean & Jerks for time 135/95

Ahhh the Open is over...

As of noon today, CrossFit Solano is the 100th FITTEST gym in NorCal (these rankings are based on athlete's scores contributing; there will be some shifts when athletes get their individual invitations to Regionals). Nice job everyone. I am truly proud of you and all your hard work! Now lets work on entering our score next year :) The following contributed each week to the standings via being a member of the CrossFit Solano Team - 17.1: Rich, Nick, DJ, Lo, Shannon, Kate 17.2: Nick, Rich, Nate, Lo, Shannon, Cindy 17.3: Nick, Rich, Nate, Lo, Syd, Jaylynn 17.4: Rich, Nick, Nate, Lo, Shannon, Syd 17.5: Nick, Rich, Nate, Lo, Jaylynn, Syd Honorable mention to Newt, Irma, and Angel who provided top

Oh goodness.

Everyone remembers their first time meeting FRAN, and if you haven't met her yet... she is a real nice lady. WOD for 3/28/2017 Week 3, Day 1 Hatch "FRAAAAAAN" 21/15/9 Pull-ups & Thrusters 95/65

Come try CrossFit Solano

Are you interested in trying CrossFit? Maybe you have thought about it, but you are worried about enrollment fees, hidden costs, our hours, a 6 month contract... just to name a few common concerns. Luckily for you, there are NO ENROLLMENT FEES AT CROSSFIT SOLANO. THERE ARE NO HIDDEN FEES, simply your monthly membership. We offer two types of membership agreements : 1) a month to month membership; cancel at any time with 30 days notice. This rate is $10 more a month than a contract. 2) 6 month contract - but don't be scared, you can cancel for $20/mo remaining on your contract. No extra buy out fees. So if 3 months in you work schedule changes, you pay $60 and that's it. Still considering g

Saturday

WOD for 03-25-17: Hatch Week 2 DAY 2 Then 12 MIN AMRAP 100 M RUN 10 LUNGES 20 DOUBLE UNDERS

Friday - 17.5

WOD for 3-24-17 Workout 17.5 10 rounds for time of: 9 thrusters 35 double-unders Men use 95 lb. Women use 65 lb. 40 minute time cap Standards can be seen here: https://journal.crossfit.com/article/cfj-open-workout-17-5-standards

Drills and info for tomorrow

Rowing for calories vs rowing for meters - Ring muscle up - WOD for 3/23/2017 3 SNATCH BALANCES EMOM FOR 5 MIN 95/65 20 Min AMRAP 30 CAL ROW 30 POWER CLEANS 135/95 30 TOES 2 BAR 30 MUSCLE UPS

A great reminder.

World-Class Fitness in 100 Words "Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, clean and jerk, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climbs, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports." Greg Glassman, CrossFit CEO an

"It is not how they die, but how they live their lives..."

On 03/21/2009 four Oakland Police Officers tragically lost their lives when a man wanted for a series of serious crimes attacked them without warning. Officer John Hege, Sgt. Mark Dunakin, Sgt. Danny Sakai and Sgt. Erv Romans were all role models to the community they served and all left behind family members who loved them deeply. CrossFit allows us to honor many heroes, to pay our respect, and to bring the term "Never Forgotten" to life. I hope that you will join us tomorrow to honor these heroes. Rest in peace Mark, Erv, John and Danny. WOD for 3/21/2017 "DANNY" 20 MIN AMRAP 30 box jumps 24/20 20 push presses 115/85 30 pull ups

Running and Double Unders...

Some might feel like this ^^^ WOD for 3/20/2017 DOUBLE UNDER PRACTICE IF YOU HAVE DU'S. WOD OF 5-10-15-20-25-30-35-30-25-20-15-10-5. All SETS UNBROKEN 5 MIN CAP 3 ROUNDS 400 M RUN 21 SUMO DL HIGH PULL 75/55 12 BAR OVER BURPEES

HAND CARE

It has been brought to my attention that I have not posted about hand care in some time. It is important that along with all the pull-ups, ring work and barbell work that we are taking care of our hands. Some of you have noticed a hard callous on your hands but aren't sure what to do about it. Many are waiting too long to address this issue, and ripping! Ripping is awful. It can be irritating (ladies washing your hair is terrible!), it can be sensitive and it can lead to days off from the or scaling movements (I would rather you scale then skip!). Take note of these items... When you notice the callous build up you should be shaving your hands with the razor shown, or a pumice style device.

17.4

WOD for 3/17/17 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts, 225/155 lb. 55 wall-ball shots, 20-lb. ball to 10-ft. target - women 14 to 9ft 55-calorie row 55 handstand push-ups

First ring muscle up tomorrow?

YouTube is an excellent source of information. Carl Paoli is great for all gymnstacis movements. WOD for 3/15/2017 15 MIN WORK ON RING MUSCLE UP TRANSITIONS **IF YOU HAVE MU. 3 SETS FOR MAX REPS 15 MIN AMRAP 5 TOES 2 BAR 10 KB SWINGS (1.5/1) 15 SQUATS

Let the PRs begin!!

Hatch is back... If you’re new to Hatch, here is the premise. Two days a week of squatting for 12 weeks. You will hit back squats first for the prescribed reps/sets. Then you will follow up with front squats for sets/reps in the same workout. You’re hitting back squats and front squats twice a week turning your legs into steel. I recommend visiting the Hatch Website to prepare yourself. To keep track of the weeks, you can download an app, sprint a spreadsheet or calculate percentages as needed. WOD for 3/14/2017 START OF 12 WEEK HATCH SQUAT PROGRAM WEEK 1 DAY 1 1 ROUND 50 CAL ROW 15 PUSH UPS 50 DOUBLE UNDERS

On Ramp starts tomorrow

Do you, or someone you know, want to try CrossFit? On Ramp is perfect for beginners. Learn about the program, hear about scaling and making each daily workout something you can accomplish. Each class has a warm-up, instruction, mobility, and workout. Email LJosephCFS@gmail.com for more information or to add yourself to tomorrow's class. WOD for 3/13/17 20 MIN FOR CLEAN COMPLEX. DEADLIFT HANG POWER CLEAN. PUSH PRESS. FULL CLEAN. JERK 14 MIN LADDER BY 2'S WALL BALLS. BOX JUMPS 24/20. DEADLIFTS 115/75

Austin

Student, Barista, CROSSFITTER... AWESOME GUY! WOD for 3/11/17 20 MIN TO FIND. 1RM CLEAN AND JERK 18 MIN AMRAP. 800 M RUN 5 STONES 10 RING PUSH UPS 15 RUSSIAN TWISTS. (EACH SIDE =1) HOLDING MEDBALL 20/14

Way to go Tina!!

Tina has been working hard! She is a travel nurse and comes in 3 days a week. Every day she is improving and learning new skills. Today I complimented her on looking thinner and she told me she was down 10 pounds!! I am so proud of her. I love her enthusiasm. Great job Tina! And CONGRATS on your 75 pound strict press today!! #strongerthanyesterday WOD for 3/10/2017 Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, 95 lb. Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches, 135 lb. *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches, 185 lb. *Prior to 16:00, complete 3 rounds of: 9 chest-t

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