TEAMS OF 4

TAG YOUR TEAM OF 4!! OR JUST SHOW UP AND WE WILL MATCH YOU UP. WOD for 9/1/2018 30 MIN 4 PERSON TEAM AMRAP 1 PARTNER ROWS CALS 20/15 1 PARTNER BOX JUMPS 24/20 1 PARTNER KB SWINGS 1.5/1 1 PARTNER RESTS SCORE - TOTAL REPS

HOLIDAY HOURS ON MONDAY

MONDAY 9/3 WE ARE HAVING A 9AM AND 10AM CLASS ONLY~ WOD for 8/31/2018 10 MIN HSPU PRACTICE 5 MIN TO REVIEW PULL UPS 12 MIN AMRAP 5 HSPU 20 LUNGES

Thursday

WOD for 8/30/2018 5 RDS 3 STONES 142/93 6 TTB 400M RUN

Way to go Lucy

Lucy showing us L holds at 0500!!! WOD for 8/29/2018 10 MIN TO REVIEW SNATCHES AND BUILD TO A HEAVY HANG SNATCH DOUBLE FOR THE DAY 10 ROUNDS 10 HANG SNATCHES 75/55 30 DU'S

The lies we tell ourselves...

WOD for 8/28/2018 10 MIN EMOM MIN 1 HANGING L-SIT TO FAILURE MIN 2 RING DIPS TO FAILURE DEATH BY 10M **START EACH ROUND WITH 2 BURPEES**

Monday

Labor Day, Monday 9/3 we will have 9am and 10am only. WOD for 8/27/18 Review and build weight 15 MIN RUNNING CLOCK 5 MIN EMOM 3 SQUAT CLEANS FOR TOTAL WEIGHT LIFTED THEN 10 MIN AMRAP 10 CAL ROW 20 DU'S

Saturday

Wod for 8/24/18 30 MIN PARTNER AMRAP SWITCH EACH ROUND 200M RUN MAX PULL UPS 200M RUN MAX BENCH PRESS 135/85 SCORE=TOTAL REPS DROP FROM THE BAR PULL UPS ARE DONE BENCH CAN ONLY REST IN THE UP POSITION / PARTNER SPOTS

BENCHMARK FRIDAY

WOD for 8/24/2018 20min Clean review and work on heavy triple - TOUCH AND GO ELIZABETH 21-15-9 SQUAT CLEANS 135/95 RING DIPS

KEEP IT UP LANCE

LANCE IS STILL HERE AND WORKING HARD!! WE ARE PROUD OF YOU LANCE!!! HEAD DOWN AND WORKING HARD. WOD for 8/23/2018 Scaling & Mobility 15 MIN AMRAP 9 BURPEES 6 THRUSTERS 45/35 3 MU'S

Go Joanne!!

This is one strong mama in our 7am class!! WOD for 8/22/2018 12 MIN EMOM MIN 1-HANDSTAND WALK MIN 2-10 GHD SIT UPS MIN 3-10 BANDED GOODMORNINGS 8 MIN AMRAP 10 PUSH UPS 40M SHUTTLE RUN (10M DOWN AND BACK TWICE)

Tuesday

Wod for 8/21/18 Mobility Movement review and building weight 4 RDS For Time: 4 POWER CLEANS 205/145 4 FRONT SQUATS 4 S2OH

Monday

Tomorrow, Monday 8/20, a Progenex rep is coming to our 4:30 and 5:30pm class. Samples will be offered, as well as help answering questions you might have regarding their products. If nothing else, stop by to taste yummy protein powder!! WOD for 8/20/18 21 MIN EMOM MIN 1- 30 DU'S MIN 2- 10 BURPEES MIN 3- 15 KB SWINGS 1.5/1 THEN 3 RDS FOR TIME

Saturday 8-18-18

WOD for 08-18-18 10 MIN TO WORK UP TO A HEAVY STONE FOR THE DAY 5-2 MIN ROUNDS (START EVERY 2 MIN) 200M SPRINT 15 MIN EMOM 5 RDS MIN 1- 3 STONES MIN 2- 100M RUN 10 LUNGES MIN 3- 10 WALLBALLS 20/14 THEN 2 RDS FOR TIME

Diane

Wod for 8/17/18 Movement review & scaling options Build weight for DL DIANE 21-15-9 DEADLIFTS 225/155 HSPU

Shirt orders online

CFS supporters - if you missed the first (and second 😝) shirt/tank order; orders are now available online!! Because we are not the producers only client, shirt orders will be processed twice a month (15th and 30th). Check out the new colors online too!! Men have white and royal blue options. Ladies - navy, olive and teal. Thank you from the bottom of my heart for supporting CFS!! I wear my shirt with pride!! I hope you do too!! Order by tomorrow at noon for this order! https://www.cfsolano.com/cfs-store Wod for 8/16/18 4 ROUNDS. 400M RUN. 10 TTB 15 KB SWINGS. 1.5/1 3

Wednesday

Wod for 8/15/18 30 SQUAT SNATCHES 155/105 30 GHD'S POST WOD 10 MIN FOR 3-3-3-3-3-3 SNATCH HIGH PULLS AHAP

Tuesday

Second order of shirts has arrived!!! Available for pick up tomorrow (8/14). Wod for 8/14/18 20 RDS 5 PULL UPS 5 RING DIPS 20 SQUATS

Monday

Go Juan GO!!! Wod for 8/13/18 Thruster review and build to a heavy double. 22Min AMRAP 200M SPRINT 5 THRUSTERS 75/55 ***ADD 5 REPS A ROUND***

Saturday

New men’s colors available ONLINE. WOD for 8/11/18 3X25M YOKE CARRY GRACE 30 CLEAN AND JERKS 135/95 Post wod 1 mile run

FriYAY

Go Mackenzie!! WOD for 8/10/18 BENCH PRESS 3-3-3-3-3-3 800M RUN 80 SIT UPS 800M RUN

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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

 

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