Saturday

Wod for 6/30/18 30 MIN AMRAP 50 WALLBALLS 100 DU'S 50FT HANDSTAND WALK 100 DU'S 50 CAL ROW 100 DU'S 50FT HANDSTAND WALK 100 DU'S

Friday!!

Wod 6/29/18 Hatch Week 11, Day 2 7 MIN LADDER BY 1'S DEADLIFT 75/55 HANG SNATCH OVERHEAD SQUAT

All the PRs

Can’t wait to hear/see how the afternoon classes went! Wod for 6/27/18 21-15-9-15-21 RING DIPS BOX JUMPS

Time to PR!!

Tomorrow we are spending the whole hour working on Hatch Week 11, Day! AKA hitting 103% of your 1 RM (rep max) back squat!! Sleep well and eat your Wheaties!!!

Monday

Wod for 6/25/18 12 MIN EMOM ODD MIN 30 SEC HANDSTAND WALK/HOLD OR  PLANK EVEN 30 SEC HOLD IN THE BOTTOM OF A SQUAT 45/35 18 MIN AMRAP 100 BURPEES 50 THRUSTERS 45/35 30 MUSCLE UPS

SaturYAY

Partners!! Tag your partners!! Speaking of partners, did you know Femme Royal reg is Open for October’s event in Napa AND the workouts are announced!! Scaled, 50/50 and RX available! WOD for 6/23/18 TEAMS OF 2 (SWITCH ON THE MIN) 30 MIN AMRAP 20 CAL ROW 10 PULL UPS 5 HANDSTAND PUSH UPS

Lurong Results.

Congrats to our CFS members who participated in the Summer Lurong Challenge. Honorable mention to Josie for 3rd, Coach Hack for 2nd, and Lisa A for 7th!! (These are total competition point scoring). Here are Josie's results... Hatch Week 10, Day 2 4 ROUNDS 10 CALS 6 BURPEES

Thursday

WOD 6/21/18 TEAMS OF 3 FOR TIME 30 MIN CAP 400M SANDBAG RUN EVERYONE RUNS ONLY 1 SANDBAG 100 DEADLIFTS 155/105 400M SB RUN 80 HANG POWER CLEANS 400M SB RUN 60 FRONT SQUATS 400M SB RUN 40 PUSH JERKS 400M SB RUN 20 CLUSTERS 400M SB RUN

Wednesday

WOD for 6/20/2018 10 MIN EMOM ODD MIN (SHOOT FOR) 3-5 UNBROKEN MU EVEN 30 UNBROKEN DU'S 18 MIN AMRAP 200M RUN 10 OVERHEAD SQUATS 95/65

Tuesday

Hatch Week 10 Day 1 "8 MIN AMRAP 6 C2B 3 STONE 2 SHOULDER"

Monday

Wod for 6/18/2018 LADDER 25 MIN CAP 3 DEADLIFTS 185/125 3 HANG CLEANS 3 PUSH JERKS 100 METER RUN 6/6/6 200M 9/9/9 400M 12/12/12 800M

Saturday 9am only

"US ARMY BIRTHDAY WOD ""1775"" 60 MIN AMRAP 17 POWER CLEANS 75 AIR SQUATS UNLOAD BAR/CARRY 200M RETURN FOR ONE PLATE RETURN FOR SECOND PLATE RELOAD BAR FOR NEXT RD"

Friday

06-15-18 HATCH WEEK 9 DAY 2 WOD: 5 ROUNDS 9 WALLBALLS 6 DEADLIFTS 115/75 3 HANG SNATCHES

Lurong the test

"LURONG RETEST 8 MIN AMRAP 5 DL 4 HANG CLEANS 3 FRONT SQUATS 2 S2OH 1 G2OH 185/125 "

Don’t forget your body fat testing appointment tomorrow!

This Saturday, we will have a 9am class only!!!! The workout is a 60 minutes AMRAP (yes, 60!) plus warm up, mobility, set up... plan accordingly!! Wod for 6/13/18 Mobility, Review, set up 25 MIN CAP 800M RUN 50 OH SQUATS 45/35 800M RUN 50 THRUSTERS 800M RUN 50 FRONT SQUATS

Proud!

So proud of everyone who came into today and challenged themselves - today was HARD!! And a good reminder that it’s 1) hot out! Drink plenty of water throughout the day; I (embarrassing) even use an app called “my water” to help me reach 80oz a day. 2) you can’t put train a poor diet. With the weather nice make your meals plans easy and something you can follow... Breakfast - egg scramble with onion and sweet potatoe, maybe even add kale or spinach. Or eggs, 1 piece of bacon, a banana. Don’t over think it! Lunch - left overs are awesome to insert here. Dinner - grilled chicken, along with veggies (choose asparagus, zucchini or thin sliced sweet potatoes). Dice cucumber, tomatoes with salt an

Proud!

So proud of everyone who came into today and challenged themselves - today was HARD!! And a good reminder that it’s 1) hot out! Drink plenty of water throughout the day; I (embarrassing) even use an app called “my water” to help me reach 80oz a day. 2) you can’t put train a poor diet. With the weather nice make your meals plans easy and something you can follow... Breakfast - egg scramble with onion and sweet potatoe, maybe even add kale or spinach. Or eggs, 1 piece of bacon, a banana. Don’t over think it! Lunch - left overs are awesome to insert here. Dinner - grilled chicken, along with veggies (choose asparagus, zucchini or thin sliced sweet potatoes). Dice cucumber, tomatoes with salt an

Congrats Jhauna

Today Jhauna paired with Krystel aka KEEEKS from CF SkyBox and took FIRST at the Contra Costa Throwdown!! Nice work ladies!! WOD for 6/11/18 10 MIN EMOM ODD MIN- 20' HANDSTAND WALKS OR 30 SEC HANDSTAND HOLD OR  40 SEC PLANK EVEN MIN- HOLD DL AT  TOP FOR 20 SEC 225/155 20 MIN CAP 20 KB SWINGS 40 WALLBALLS 60 G2OH 75/55 80 SIT UPS 100 PUSH UPS 200 DU'S

Teams of 3

WOD for 6/9/18 TEAMS OF 3 75 CAL ROW 75 HANG SNATCHES 75/55 75 THRUSTERS 60 CAL ROW 60 HANG SNATCHES 60 THRUSTERS 45/45/45 30/30/30 15/15/15 35min cap

Featured Posts
Recent Posts
Archive
Search By Tags
Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square

SCHEDULE

 

Monday through Friday                   
5:00am to 6:00am

6:00am to 7:00am                      
7:00am to 8:00am

8:00am to 9:30am (Open Gym)

10:00am to 11:00am 

3:30pm to 4:30pm                      
4:30pm to 5:30pm  

5:30pm to 6:30pm          
6:30pm to 7:30pm

 

Saturday

7:00am to 8:00am

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

 

  • Instagram Clean Grey
  • Facebook Clean Grey
  • YouTube Clean Grey

FIND​ US

© 2014 by CrossFit Solano