New Years Eve 9am only

Try CrossFit for FREE! Come any day, as many times as you’d like, to any class time 1/1/18 thru 1/6/18. Check out our testimony page for results! WOD for 12/31/17 PARTER WOD 60 DEADLIFTS 800M ROW 50 POWER CLEANS 700M ROW 40 S2OH 600M ROW 30 DEADLIFTS 500M ROW 20 POWER CLEANS 400M ROW 10 S2OH 300M ROW 135/95

Saturday 9am and 10am

Tomorrow is CHP Officer Camilleri’s funeral. We will honor him CrossFit style joining Freddy C and GFY CF by doing this workout tomorrow at 9am and 10am. Rest In Peace Officer 🙏🏼💙👮🏼‍♂️ Reminder. Sunday NYE we will have a workout at 9am only.

FriYAY

Looking for results in 2018? Check out our testimonies by clicking here. These members are real. They've dedicated themselves to 3 days a week of training (some 4 or 5). We cal help you reach your goals too. Come to our free week. New members are welcome to come 1/1/18 to 1/6/18 as many times as you would like for free to try CrossFit. WOD for 12/29/17 PRESS/F SQUAT 5-3-1+ 30 OVERHEAD SQUATS 115/85 10 MU/30 PULL UPS

Holiday hours.

Looking for a challenge to do with other CFSers to get the holiday weight off and maybe start you on your clean eating routine? Over a handful of members are participating in the Lurong Challenge. This website offers you information and meal plans to help you achieve the goals you are looking for. TOMORROW IS THE LAST DAY TO REGISTER AT THE EARLY BIRD RATE, SAVING $15. Holiday schedule this week: New Years Eve 9am only (potluck to follow) New Years Day 9am and 10am only. All other days are regular schedule. WOD for 12/28/17 10 ROUNDS 1POWER CLEAN 155/105 2 FRONT SQUATS 1JERK 3 BURPEES 100M SPRINT

WEDNESDAY

Excited to see everyone tomorrow and back to regular schedule! Many of you have plans this weekend and may eat/drink a little more to bring in the New Year or still have holiday parties... that being said. DON'T SKIP ANY MORE DAYS. We wanna see you :) WOD for 12/27/17 BENCH/SQUAT 5-3-1+ For time: 500M ROW 120 DU'S

Tuesday 12/26

9am and 10am only OHS &  DL 5/3/1+ 1 ROUND 1MIN EACH SNATCH 75/55 HANG CLEAN OVERHEAD SQUAT SUMO DL HIGH PULL FRONT SQUATS

Sunday 12 Days of Christmas and POTLUCK 9am

Tonight Preserve in Winters. 7pm Be there. Sunday is our Christmas Eve workout at 9am; join us for 12 DAYS OF CHRISTMAS and potluck to follow. We look forward to celebrating and starting our holiday with all of you!! Be festive and wear an ugly Cheitmas sweater. WOD for 12/23/2017 20 MIN TO FIND 1RM CLEAN AND JERK FOR THE DAY 3 ROUNDS 10 CLEAN AND JERKS 135/95 20 MED BALL GHD SIT UPS 14/10 200M PLATE BEAR HUG CARRY 45/35 12 Days of Christmas for Sunday. 1 BAR MU/ 3 C2B 2 STONES 3 SNATCHES 95/65 4 BURPEES 5 PULLUPS 6 PUSH UPS 7 KB SWINGS 1.5/1 8 LUNGES 9 T2B 10 C&J 11 WALLBALLS 12 BOX JUMP OVERS 30/24 REP SCHEME 1, 2-1, 3-2-1,4-3-2-1 AND SO ON

Preserve Winters.

Reminder - Tomorrow is our Christmas party at Preserve in Winters at 7pm. All are welcome. WOD for 12/22/17 PRESS/F SQUAT 3-3-3+ 1 ROUND FOR TIME: 7 HANG(FULL) SNATCH 115/85 14 OVERHEAD LUNGES 21 CAL ROW

push-ups

WOD for 12/21/2017 16 MIN TEAM WOD PARTNER 1- 400M RUN PARTNER 2- 10 PULL UPS 20 DU'S THEN MAX PUSH UPS TILL PARTNER 1 RETURNS SCORE = PUSH UP TOTAL

TOMORROW. BRASS TAP.

Tomorrow, Wednesday 12/20 has arrived and that means there is no 6:30pm class (regular morning classes) CAUSE EVERYONE IS HEADED TO BRASS TAP IN VACAVILLE FOR HAPPY HOUR 5:30-8PM!! WOD for 12/20/17 BENCH/SQUAT 3-3-3+ 4 ROUNDS 12 DEADLIFTS 135/95 6 TTB 3 HANG CLEANS

Say Whhaaaaaaaat?!

WOD for 12/19/2017 3 MIN AMRAP REST 2MIN THEN COMPLETE WOD FROM THE BEGINNING: 30 WALLBALLS 30 T2B 30 BOX JUMPS 24/20 30 KB SWINGS 2/1.5 200M RUN RUNNING CLOCK 2 SCORES- FIRST AMRAP THEN TIME TO COMPLETE

Don't skip Monday

Whether you're following the strength portion or not, come in!! You will always benefit from lifting and a workout. Don't make excuses, we are here to support you through the holiday season! Beat all those waiting for 1/1/18. WEDNESDAY 12/20 (Morning regular schedule) However, afternoon - 4:30PM AND 5:30PM ONLY BRASS TAP HAPPY HOUR - NO 6:30PM CLASS. FRIDAY 12/22 REGULAR HOURS - 7PM PRESERVE WINTERS CHRISTMAS EVE 9AM ONLY (POTLUCK) CHRISTMAS DAY CLOSED DECEMBER 26 9AM AND 10AM ONLY NEW YEARS EVE 9AM (POTLUCK) NEW YEARS DAY 9AM AND 10AM ONLY PLEASE KEEP A NOTE OF THESE. WOD for 12/18/17 OHS/DL 3-3-3+ 2 RDS 10 PULL UPS 20 SIT UPS 30 DU'S

SATURDAY

HOLIDAY SCHEDULE - WEDNESDAY 12/20 (Morning regular schedule) However, afternoon - 4:30PM AND 5:30PM ONLY BRASS TAP HAPPY HOUR - NO 6:30PM CLASS. FRIDAY 12/22 REGULAR HOURS - 7PM PRESERVE WINTERS CHRISTMAS EVE 9AM ONLY (POTLUCK) CHRISTMAS DAY CLOSED DECEMBER 26 9AM AND 10AM ONLY NEW YEARS EVE 9AM (POTLUCK) NEW YEARS DAY 9AM AND 10AM ONLY PLEASE KEEP A NOTE OF THESE. WOD for 12/16/2017 5 ROUNDS 12 HANG CLEANS 185/115 12 BACK SQUATS 200M RUN

Don't be breakfast!

For those that purchased hoodies, they will be in the end of next week. Please plan to pay when picking up. HOLIDAY SCHEDULE - WEDNESDAY 12/20 MORNING HOURS REGULAR, AFTERNOON 4:30PM AND 5:30PM ONLY BRASS TAP HAPPY HOUR FRIDAY 12/22 REGULAR HOURS - 7PM PRESERVE WINTERS CHRISTMAS EVE 9AM ONLY (POTLUCK) CHRISTMAS DAY CLOSED DECEMBER 26 9AM AND 10AM ONLY NEW YEARS EVE 9AM (POTLUCK) NEW YEARS DAY 9AM AND 10AM ONLY WOD for 12/15/2017 PRESS/F SQUAT 5-5-5+ 15-10-5 S2OH 135/95 BOX JUMP OVERS 30/24

Thursday

WOD for 12/14/2017 300M ROW 15 KB SWINGS 1.5/1 20 BURPEES 15 KB SWINGS 400M RUN

Lurong Resolution Challenge

Having a hard time getting your diet dialed in around the holidays? Already looking forward to the end of cookies, holiday parties and eating out? A handful of CFSers have signed up to participate in the Lurong Resolution Challenge. Feel welcome to join the team!! Hurry, before prices go up. Click here for more information. WOD for 12/13/2017 BENCH/SQUAT 5-5-5+ 6 MIN AMRAP 4 HSPU 3 BMU OR 6 C2B 24 DU'S

Tuesday

In case you didn't make it in the CFS today, here is the Wendler schedule for the next month... Mondays - Overhead Squats and Deadlift Wednesdays - Bench and Front Squat Friday - Strict Press and Back Squats Don't worry if you miss a day, or don't follow the program completely (of course those that do, will have better results) but don't let that keep you from the gym! Just because you missed last Monday or Wednesday - just come!! We are hear to help you and guide you as you follow along. Wednesday 12/20/17 Brass Tap (Vacaville) 5:30-8:30pm - casual gathering, come for a beer or appetizer. Mingle with CFS family. Friday 12/22 Preserve (Winters) 7pm - drinks. Come to one or both!! BUT COME,

Monday

WOD for 12/11/17 OHS/DL 5-5-5+ 3 ROUNDS 4 BURPEESOVER BAR 8 THRUSTERS 75/55

Saturday

Wod for 12/9/17 30min AMRAP MCGHEE 5 DEADLIFTS 275/195 13 PUSH UPS 9 BOX JUMPS 24/20

'Tis the season

FOR TWO CHRISTMAS PARTIES YAAAAAAAAAY 12/20 BRASS TAP 5:30-8:30PM (VACAVILLE) 12/22 7PM PRESERVE (WINTERS) WOD FOR 12/8/17 15 MIN TO FIND 1RM STRICT PRESS 50-40-30-20-10 DOUBLE UNDERS SIT UPS 400M RUN AFTER EACH RD

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10:00am to 11:00am

 

Sunday

9:00am to 11:00am (Open gym)

 

 

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Fairfield, Ca 94534

info@cfsolano.com

(707) 421-1629

 

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