Check out our new girl... and she’s only 13!

Most kids I know are hitting snooze and hating to wake up early. Caitlyn however is 13 and new to our 6am class!!! Are you starting school in a few weeks?? Join our 5, 6, or 7am class (we have later classes too). We have showers so you don’t have to worry about going back home. Email Lauren at ljosephcfs@gmail.com to try a class for FREE!! Wod for 7/31/18 6MIN EMOM ODD 40 DOUBLE UNDERS EVEN 10 BURPEES 500M ROW 50 DOUBLE UNDERS 400M RUN 50 DOUBLE UNDERS 500M ROW

Femme Royal in October

These lovely ladies are registered and already working on their workouts and “goats”. Kudos to those stepping out of their comfort zone and trying something new by registering. Workouts are printed at posted at CFS if you think you might want to give it a go!! WOD for 7/29/18 Power clean review & build weight 22 MIN AMRAP 20 LUNGES 10 POWER CLEANS 155/105 5 HSPU

Saturday

Our best to Steph who is getting ready for the police academy! We can’t wait to celebrate you when you’re done!! Good luck!! WOD for 7/28/18 5x25m  farmers carries 25 MIN AMRAP 5 BURPEES 10 PULL UPS 15 SQUATS W/ 5 SIT UPS EMOM

Friday

WOD for 07-27-18 20 MIN TO FIND 5RM DEAD LIFT 14 MIN AMRAP 5 DEAD LIFTS 225/155 10 ONE ARM KB OVERHEAD SQUATS 1.5/1 100M RUN

Thursday

WOD for 7/25/18 Hang clean review and building weight 4 ROUNDS 30 AIR SQUATS 4 BAR MU 8 HANG POWER CLEANS 135/95

Muscle ups

WOD for 7/25/18 12 MIN EOMOM (6 RDS) UNBROKEN MU OR 10 PULL UPS +10 DIPS 8 MIN AMRAP 5 PLATE BURPEES (LIFT OVER HEAD) 45/25 20 DOUBLE UNDERS

Tuesday

What a good looking group! Thank you Bill and Lisa for opening your home. If you forgot anything, a box has been dropped off at CFS 😝 Wod for 7/24/18 THE OTHER CROSSFIT TOTAL 15 MIN TO FIND EACH: CLEAN BENCH PRESS OVERHEAD SQUAT

Monday

Wod for 7/23/18 30min time cap 1000M ROW 100 DOUBLE UNDERS 800M RUN 100 DOUBLE UNDERS 500M ROW 100 DOUBLE UNDERES 400M RUN 100 DOUBLE UNDERS

Saturday

Aka “Pool Party Day!!!” Wod for 7/21/18 Thrusters 2/2/2/2/2 9 MIN AMRAP 6 THRUSTERS 45/35 6 TTB

Friday

This Saturday, 7/21, is our Annual Pool Party at Wild Bill and Lisa’s home in Fairfield. The address is on the white board at CFS or your can direct message CFS via Instagram or Facebook. All are welcome. If you just joined, been with us for years, bring your kids, your spouse, if you have a punch card... everyone should come! We love our CFS community and this is a great opportunity to mix afternoon with morning, weekday with weekends etc... Bring a towel. Food and drinks to share. Bbq qill be available for grilling. Wod for 7/20/18 10 MIN EMOM ODD: 30FT HANDSTAND WALK OR 30 SEC HANDSTAND  HOLD/ OR 5-10 STRICT  HSPU EVEN: 15/12 CAL ROW 4 - 4 MIN ROUNDS 500M ROW 10 SIT UPS MAX WALLBALLS 2 M

Thursday

07-19-18 10 MIN FOR LEG MOBILITY WOD: 4 - 4 MIN ROUNDS 400M RUN 10 PUSH UPS MAX CAL ROW W/REMAINING TIME 2 MIN REST BETWEEN RDS

Wednesday

WOD for 7/18/18 15min snatch review and building weight 9 MIN AMRAP 3 FULL SNATCHES 155/105 3 HSPU

Tuesday

I see Kari and Fabe are officially registered for Femme Royal!!! Who else?! WOD for 7/17/18 8 MIN EMOM ODD 6-10 STRICT PULL UPS/ RING ROWS OR BANDED EVEN 10-15 PUSH UPS 21-15-9 BOX JUMPS GHDS THRUSTERS 75/55

Tuesday

07-17-18 8 MIN EMOM ODD 6-10 STRICT PULL UPS/ RING ROWS OR BANDED EVEN 10-15 PUSH UPS WOD: 21-15-9 BOX JUMPS GHDS THRUSTERS 75/55

Monday

Wod for 7/16/18 Mobility 6 ROUNDS 30 MIN CAP 400M RUN 12 KB SWINGS 1.5/1 21 PULL UPS

Saturday

Interested in Femme Royal?? Here are the workouts. No need to stress, you’ll know exactly what you should sign up for and TONS of time to practice with your partner!! When you sign up, let us know!! for 7/14/18 12 min for review and building weight/set up 8MIN LADDER (ADD 20/10LBS AFTER 4TH REP) CLEAN AND JERK STARTING  AT 155/105

Friday

Wod for 7/13/18 Hip mobility 16 MIN AMRAP 100M SPRINT 10 SIT UPS 25 DOUBLE UNDERS

Toes to bar oh my

Get your first toe to bar?? Get your first muscle up?? Post to CFS Facebook or email it to ljosephcfs@gmail.com to be featured on one of our social media sites!!! You can doooo itttt!!! WOD for  7/12/18 Toes to bar review 10 ROUNDS 10 TOES 2 BAR 10 FRONT SQUATS 95/65 2 MUSCLE UPS

Grab your partner

Wod for 7/11/18 Muscle up review 16 MIN PARTNER WOD 1 DOES 100 DU'S PARTNER DOES AMRAP 3 C2B PULL UPS 10 WALL BALLS 15 SIT UPS

Tuesday

Wod for 7/10/18 15MIN TO REVIEW AND  BUILD WEIGHT OVERHEAD SQUATS 2-2-2-2-2-2 18 MIN AMRAP 5 OVERHEAD SQUATS 115/85 10 BOX JUMP OVERS 30/24 Saturday 7/21 pool party at Bill and Lisa’s!! BYOB and potluck. Hope to see you there.

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