Halloween. Morning classes only.

US. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel. Reminder. Morning classes only 10/31/18. WOD for 10/31/18 HOLLYMAN 5 WALLBALLS. 3 HSPU. 1 CLEAN 225/155. 30ROUNDS

Morning classes on Halloween only.

Reminder, Halloween, we are having morning classes only. As a family business, we would like Coaches to be able to "Trick or Treat" with their kids, pass out candy and have a family evening. In the past years, attendance has been 5-8 people. This isn't to say those 5-8 people aren't important or worth the Coaches time., we would just like to see each Coach with their family. WOD for 10/30/2018 18min to find 1 rep max snatch 200M BACKWARDS RUN - buy in 21-15-9-15-21 DOUBLE UNDERS BOX JUMPS 200M RUN - cash out

Happy 29th birthday Cindy

WOD for 10/29/18 Max  Effort 20 MIN FOR Rack Pull – work up to a 1rm THEN 8 MIN EMOM(ALT) Back Extension X 15 MAX HANGING L-SIT 7 MIN AMRAP 40 BURPEES 20 THRUSTERS 45/35 10 MUSCLE UPS

Stay repping CFS

Stacey Beem repping CFS at Rogue in Columbus, OH 💪🏽💙🙌🏼 Wod 10/27/18 24 MIN AMARAP PARTNER WOD ONE WORKING AT A TIME 50 CAL ROW 40 DEADLIFTS 155/105 30 HANG CLEANS 20 S2OH 10 THRUSTERS

You can always do more than you think...

I love coaching new things, showing people THEY CAN DO, what they think they cannot. Stones can be intimidating, but these ladies showed up and killed it! WOD for 10/25/2018 Speed Squat/DL 8X 2+1 EVERY 120 Speed FRONT squats 50% x 2 Speed deadlift 70% x 1 THEN 8 MIN EMOM(ALT) Back Extension X 15 MAX HANGING L-SIT KAREN 150 WALLBALLS 14 MIN CAP

Thursday

WOD for 10/25/2018 8 MIN EMOM(ALT) 2 STONES 30 DU'S 14 MIN AMRAP 200M RUN 10 WALLBALLS 5 BURPEES

Some have asked to see the 405...

WOD for 10/24/2018 20 MIN FOR COMPLEX POWER CLEAN THRUSTER FULL CLEAN JERK 10 MIN AMRAP 5 T2B 10 PUSH UPS 15 SQUATS Extra Credit: 20 MIN FOR Close grip bench – work up to a 1rm THEN 8 MIN EMOM(ALT) barbell rows 8(PALMS UP) STRICT PULL UPS 8

Can you?

WOD for 10/23/2018 15 OHS 135/95 100 M RUN 12 OHS 200M RUN 9 OHS 400 M RUN 6 OHS 800M RUN 3 OHS 1 MILE RUN

Monday

Great job CFS! We are always proud of our teams and their hard work. Check Facebook and Instagram for videos and pictures from Saturday. WOD for 10/22/18 Max Effort Squat 20 MIN FOR FRONT squat – work up to a 1rm THEN 8 MIN EMOM(ALT) Back Extension X 15 MAX HANGING L-SIT 7 MIN AMRAP 7 K2E 7 BURPEES 7 KB SWINGS 1.5/1 "

Friday

I’ll post heat times  tomorrow for Femme Royal! Wod for 10/19/18 Speed Squat 2+1 EVERY 120 X 8 Speed BACK squats 45% x 2 Speed deadlift 65% x 1 THEN 8 MIN EMOM(ALT) Straight leg deadlifts 8 TTB 12 2RDS. 100M RUN 16 MEDBALL CLEANS 12 PULL UPS

Thursday

Wod for 10/18/18 5 ROUNDS EVERY 2 min 2 FULL CLEANS PUSH JERK SPLIT JERK "4 ROUNDS FOR TIME. 4 POWER CLEANS 185/125. 4 FRONT SQUATS. 4 SHOULDER TO OVERHEAD. 10 MIN CAP"

Femme Royal

This Saturday is Femme Royal, athletes have not been given heat times yet, however, the event is usually from 8:30am to 4pm (roughly). If you would like to spectate, please feel welcome to stop by and cheer on our strong women! The event is at Crush Fitness, formally, Napa Valley CrossFit in Napa. See you there!! WOD for 10/17/2018 8 ROUNDS (ALT) TABATA FLUTTER KICKS SUPERMAN ROCKS 10 ROUNDS 7 THRUSTERS 75/55 3 C2B 14 CAL ROW EXTRA CREDIT ON YOUR OWN: Bench skill day 20 MIN FOR Bench Press – work up to 85% of 1rm THEN 8 MIN EMOM(ALT) MATADOR DIPS 12 Ski erg/ROW Cals 12

HS are most fun with friends

WOD for 10/16/2018 8 MIN ALT EMOM 10M HANDSTAND WALK (40 SEC HOLD) 10M BURPEE BROAD JUMP 25 MIN AMRAP 75 DU'S 50 WALL BALLS 25 BURPEES

October 14, 2018

WOD for 10-14-18 20 MIN FOR BACK Squat - work up to 85% of 1rm Deadlift - work up to 85% of 1rm THEN 8 MIN EMOM(ALT) Straight leg deadlifts 8 TTB 12 6 MIN LADDER BY 1'S RING DIPS BOX JUMPS 30/24

Tomorrow

Sending well wishes to Monica & Cindy who are competing tomorrow. We can't wait to hear how you guys did! Hope you have a great time in Costa Mesa. WOD for 10/13/2018 28 MIN PARTNER AMRAP 4 DEADLIFTS 115/75 8 FRONT SQUATS 22 SIT UPS PARTNER RUNS 400M W/VEST

It’s always nice to see a friend

WOD for 10/12/18 Speed Squat/DL 2+1 X 8  EVERY 2min. Back squats 55% x 2 Speed deadlift 75% X 1 THEN 8 MIN EMOM(ALT) Straight leg deadlifts 8 TTB 12 6 MIN AMRAP 8 S2OH 95/65 8 HANG CLEANS

Ok Shenna :)

WOD for 10/11/2018 4X EVERY 2min 1 POWER CLEAN 1 PUSH PRESS 1 SPLIT JERK 22 MIN AMRAP 10 STONES 20 KB SWINGS 1.5/1 400M RUN

Why take a rest day when you can WORK

WOD for 10/10/2018 10 MIN EMOM (ALT) MAX HANGING L-SIT BANDED GOOD MORNINGS 12 10 ROUNDS 2 PULL UPS 4 PUSH UPS 8 SQUATS 5 ROUNDS 2 C2B 4 HAND REL PUSH UPS 8 LUNGES Extra Credit on your own- Max Effort 20 MIN FOR FLOOR Press – work up to a 3rm THEN 8 MIN EMOM (ALT) weighted ring rows 8 Lying KB extensions 12

Tuesday

WOD for 10/9/2018 5X EVERY 120 SEC POSITION 1-2-3 SNATCH + 2 OH SQUATS ALL FULL, BUILD WEIGHT 50/40 CAL ROW Then.... 8 RDS 5 HSPU 20 DU'S THEN 25/20 CAL ROW

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SCHEDULE

 

Monday through Friday                   
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6:00am to 7:00am                      
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9:00am to 10:00am
10:00am to 11:00am

 

Sunday

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

 

 

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424 Executive Court, Suite C
Fairfield, Ca 94534

info@cfsolano.com

(707) 421-1629

 

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