Saturday

Good luck to our athletes participating in Spartan Race this weekend: Can't wait to see pictures. WOD for 9/28/2018 6 X EVERY 90 SEC SNATCH COMPLEX POSITION 1-2-3 ALL FULL OH SQUAT BUILDING WEIGHT EVERY OTHER ROUND 30 SECS EACH PULL UPS. BOX JUMPS 20IN. PUSH UPS. DEADLIFTS 115/85. ROWING FOR CALS 30 SEC REST. 6 ROUNDS FOR MAX REPS

FRIDAY

WOD for 9/28/2018 8X 2+1 EVERY 120SEC Back squat 45% X2 Speed deadlift 65% x 1 TWO BARS THEN 8 MIN EMOM(ALT) Straight leg deadlifts 8 GHD sit-ups 15 8 MIN PARTNER WOD 1-HANG SNATCHES 75/55 2-HOLD PLANK SWITCH EVERY 10 SNATCHES

10 YEAR ANNIVERSARY APPROACHES

REMINDER, IN CASE YOU HAVEN'T SEEN THE BOARD, SATURDAY OCTOBER 6TH WE ARE HAVING OUR 10TH ANNIVERSARY!! IT IS HARD TO BELIEVE CFS HAS BEEN IN BUSINESS 10 YEARS. WE HAVE HAD MANY PEOPLE COME THRU OUR DOOR; WE'VE SEEN PEOPLE MEET AND GET MARRIED, WE'VE HAD SPOUSES BRING IN THEIR WIVES/HUSBANDS AND LOVE IT, WE HAVE BEEN INVITED TO MANY GRADUATIONS, BIRTHDAY PARTIES AND OTHER LIFE EVENTS. WE'VE SEEN FRIENDSHIPS BLOOM!!! CFS FRIENDS, BECOME FAMILY. I AM GRATEFUL FOR THE 10 YEARS WE HAVE BEEN IN BUSINESS AND FOR ALL OF YOU; ESPECIALLY MY COACHES WHO WORK SO HARD, MANY HAVE TWO JOBS/ARE IN SCHOOL AND FAMILIES. PLEASE STOP BY 9AM 10/6 FOR A WORKOUT, POTLUCK AND A COLD ONE!! IN 10 YEARS WE'VE HOSTED/

New programming has EXTRAS

Practice makes us better Way to go Kate WOD for 9/26/2018 10 MIN TO REVIEW THRUSTERS AND BUILD TO A HEAVY SINGLE 4 ROUNDS 40/30 CAL ROW 10 THURSTERS 75/55 20 SIT UPS EXTRAS - AFTER CLASS... WED AND SUN STRENGTH IS NOT FOR THE CLASS JUST EXTRA Max Effort 20 MIN FOR Close grip bench 6" – up to a 3rm 8 MIN EMOM(ALT) Barbell rows 8(PALMS UP) Matador Dips 12

Tuesday

Congrats to Roslyn and Monica for participating in the Wonder Woman 5k!!! I believe Monica came in 1st in her division!!! Who knew CrossFitters could be runners!!! Monica did!!! WOD 9/25/18 5 X EVERY 2 MIN EITHER MAX DISTANCE HS WALK OR HS HOLD  OR 60 SEC PLANK 8 ROUNDS 5 BURPEES 20 DOUBLE UNDERS 200M RUN

Monday

New accessory work coming your way to help maintain strength and improve skill!! Super excited to see new stuff and hope you are too!! WOD for 9/24/18 Max EFFORT 20 MIN FOR Back squat – work up to a 3rm 8 MIN EMOM (ALT) Straight leg deadlifts 8 GHD sit-ups 15 5 MIN AMRAP 20 AIR SQUATS 5 PULL UPS

Get ready to lift heavy!!

WOD for 9/22/2018 20 MIN FOR COMPLEX OF: 1 POWER CLEAN 1 HANG CLEAN 1 PUSH JERK 1 FULL CLEAN 1 JERK AHAP 15 MIN AMRAP 3 HSPU 6 TTB 12 LUNGES 200M RUN

10am Partners

Great job to everyone today! Partner workouts can be scary, you feel like maybe you aren't good enough or you have to scale, but I assure you, you always leave sweaty and with a smile!! Because, really, they are fun!! So, if you have thought about skipping, come! You don't need to plan your partner in advance, we can set you up with someone. WOD for 9/21/2018 14min to find 2RM Front Squat 4 ROUNDS 500M ROW 15 OVERHEAD SQUATS 75/55 5 BURPEES

Tag your partner

WOD for 9/20/18 25 MIN PARTNER WOD PARTNER 1-100M RUN WHILE PARTNER 2 DOES AMRAP 80 AIR SQUATS 60 KB SWINGS 1.5/1 40 SIT UPS 20 DEADLIFTS 135/95

Wednesday

WOD for 9/19/18 8 MIN EMOM (ALT) MAX HANGING L-SIT HANDSTAND WALK/ HOLD UP TO 45 SEC 20min to find 1 RM OHS "6 MIN AMRAP 14 OVERHEAD LUNGES 45/25 28 DOUBLE UNDERS "

Go Tamekia

One of 6am super stars!!! WOD for 9/18/2018 LYNNE 5 ROUNDS MAX BODY WEIGHT BENCH PRESS FOLLOWED BY MAX PULL UPS 5-6 min MAX between sets.

Monday

WOD for 9/17/18 5X EVERY 120 SEC 3-3-3-3-3 WEIGHTED/STRICT PULL UPS OR RING ROWS Review & Build Weight 10 MIN AMRAP 2 FULL CLEANS 225/155 5 HSPU

Saturday 09-15-18

WOD for 09-15-18 HOTSHOTS 19 6 ROUNDS FOR TIME 30 SQUATS 19 POWER CLEANS 135/95 7 STRICT PULL UPS 400M RUN

End the weekend strong

WOD for 9/14/2018 10min to build weight for DL 15 MIN AMRAP 4 DEADLIFTS 265/185 6 TOES 2 BAR 8 LUNGES 100M RUN

A couple that workouts together...

Congratulation to Todd for finishing his first week at CFS!! We are happy you are enjoying it so much!! And we know Steph loves having her hubby with her ♥️ WOD  for 9/12/18 12 min to workout on HS Walking 20 MIN CLEAN REVIEW AND BUILD TO A HEAVY SINGLE CLEAN 8 MIN AMRAP 2 FULL CLEANS 205/145 10 METER HANDSTAND WALK

9/11

Wod for 9/11/18 6 MIN EMOM MIN 1- 10 KB DEADLIFTS 2/1.5 MIN 2- 10 TTB'S 24 MIN AMRAP 20LB VEST ON 20 SQUATS 10 PUSH UPS 20 LUNGES 10 GHD'S

Monday

Wod for 9/10/18 MARY 5 HSPU 10 PISTOLS 15 PULL UPS 20 MIN AMRAP

SATURDAY

3+ FACE WOD FOR 9/8/2018 20 MIN FOR BENCH PRESS 3-3-3-3+@ 75% 15 MIN AMRAP 30 DEADLIFTS 95/65 20 FRONT SQUATS 10 S2OH 400M 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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