DECEMBER IS HERE

WOD FOR 12/1/18 10 MIN TO BUILD CLEAN WEIGHT AND SET UP 8 MIN EMOM 5 BURPEES + 20 DU'S 12 MIN AMRAP 20 G2OH 95/65 7 BAR FACING BURPEES 15 G2OH 135/85 7 B/F/B 10 G2OH 155/105 7 B/F/B 5 G2OH 185/135 7 B/F/B G2OH 225/155 UNTIL CAP

It's almost DECEMBER

Reminder, 12/14 we are having a our CFS Christmas party at Green River Tap Room in Winters. As a reminder, we close Christmas Day. Christmas Eve we have a 9am workout only. WOD for 11/30/2018 8X 2+1 EVERY 120 FRONT squats 55% x 2 Speed deadlift 75% x 1 THEN 10 MIN EMOM(ALT) BANDED pullthroughs 15 Spread eagle situps 15 8 ROUNDS 5 PULL UPS. 10 PUSH UPS. 15 SQUATS

FOOD FOR THOUGHT.... HMMMM

WOD for 11/29/2018 6 X 120 SECS 2 FULL CLEANS BUILDING WEIGHT 18 MIN AMRAP 10 DEADLIFTS 95/65 8 HANG CLEANS 6 PUSH PRESS 4 CLEAN AND JERKS 200M RUN

Wednesday

These long workouts are here to make you SWEAT!!!!! WOD for 11/28/2018 8 MIN EMOM(ALT) 8 WEIGHTED RING ROWS 8 DIPS 18 MIN AMRAP 200M RUN 12 SIT UPS 14 BOX JUMPOVERS 30/24 20 MIN FOR Floor Press 1rm - Try to beat prev pr THEN 8 MIN EMOM (ALT) Dumbbell Rows 8 DIPS 12

Monday

We still have a month until Christmas!! That means don’t slack off early. Put in your work at the gym. We plan to be open every day except Christmas. Let’s do work! Wod for 11/25/18 20 MIN FOR Rack Pull – 1rm - Try to beat prev pr THEN 10 MIN EMOM(ALT) BANDED pullthroughs 15 Spread eagle situps 15 10 MIN AMRAP 12 LUNGES 6 PULL UPS 12 THRUSTERS 45/35 6 K2E

Saturday

Wod 11/24/18 8 MIN ALT EMOM 3 WALL WALKS 6 WALLBALL 2 FOR 1'S 22 MIN AMRAP 400M RUN 21 SDLHP 75/55 12 TOES 2 BAR

Friday - regular hours

WOD 11//23/18 8X 2+1 EVERY 120 SPEED FRONT squats 50% x 2 Speed deadlift 70% x 1 THEN 10 MIN EMOM(ALT) BANDED pullthroughs 15 Spread eagle situps 15 "ALTERNATING TABATA 8 RDS EA ROW/BIKE FOR TOTAL CALS DOUBLE UNDERS "

Wednesday

Wod for 11/22/2018 8 MIN EMOM(ALT) 8 WEIGHTED RING ROWS 8 DIPS 15 MIN AMRAP 100M RUN 4 OVERHEAD SQUATS 115/85 6 BAR FACING BURPEES 8 FRONT RACK LUNGES IN PLACE Extra Credit 20 MIN FOR: Close grip bench – 1rm– Try to beat prev pr THEN 8 MIN EMOM(ALT) Dumbbell Rows 8 DIPS 12

Tuesday

Regular hours all week, except Thanksgiving - we are participating in the Solano Turkey Trot. Potluck to follow. No regular classes. Regular classes Wednesday, Friday and the weekend. WOD 11/20/18 15 MIN FOR COMPLEX OF : HANG CLEAN FULL CLEAN THRUSTER 5-3-1-3-5 THRUSTERS 155/105 MUSCLE UPS SCALE : 8-6-4-2-4-6-8 THRUSTERS 95/65 C2B PUSH UPS

Monday

In the event the Solano Turkey Trot is cancelled due to air quality, CFS will host an indoor partner/team workout. Gym will still open at 7:30am. We will go over the workout at 8 and begin shortly thereafter. Potluck sign ups are on the board. WOD for 11/19/18 20 MIN FOR FRONT squat – 1rm Try to beat prev pr THEN 10 MIN EMOM(ALT) BANDED pullthroughs 15 Spread eagle situps 15 1ROUND 400M RUN THEN 2 ROUNDS 5 BURPEES 10 KB HANG SNATCHES 2/1*5

November 17th

Officer James Lowell Capoot, of the Vallejo Police Department, died Nov. 17, 2011, in the line of duty while chasing after an armed man suspected of robbing a bank. The 45-year-old, who lived in Vacaville, California, joined the Vallejo Police Department in 1993 and served as a motorcycle officer, motorcycle instructor, driving instructor and SWAT officer. He received two medals of courage, including one life-saving medal, as well as many other department commendations. Capoot is survived by his wife, Jennifer; three daughters, Jillian, Jamie and Justine; mother, Beverly Sue; brother and sister-in-law, Louie and Susie DeCarlo; and several other family members. He is preceded in death by his

Friday

WOD for 11/16/2018 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 15 BAND pulldown 15 8 MIN AMRAP 10 SDLHP 95/65 5 PUSH UPS 5 C2B

WORLD RECORD HOLDER - MONICA HAGEN

ALL OF US AT CFS ARE SO PROUD OF YOU MONICA!! WOD for 11/15/2018 20 MIN TO REVIEW BUILD WEIGHT TO A HEAVY SINGLE CLEAN AND JERK 8 MIN COMPLEX. 5 DEADLIFTS. 4 HANG CLEANS. 3 FRONT SQUATS. 2 SHOULDER 2 OVERHEAD. 1 GROUND 2 OVERHEAD. 185/125

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Representing CFS at Crossfit Portsmouth WOD 11/14/18 8MIN EMOM(ALT) barbell rows 8 STRICT PULL UPS 8 14 MIN AMRAP. 10 G2OH 75/55. 30 DOUBLE UNDERS Extra credit: 20 MIN FOR Bench Press – work up to 90% 1 RM Good luck to Monica competing tomorrow in Las Vegas!! Bench Press & Deadlift. She’s made her weight and resting for tomorrow 💪🏽

Tuesday

3 ROUNDS. 800 M RUN. 10 HSPU. 5 DEADLIFT 315/225

Monday - Veterans Day - Regular hours

Wod for 11/12/18 Squat/DL 20 MIN FOR FRONT Squat - work up to 90% of 1rm Deadlift - work up to 90% of 1rm THEN 8 MIN EMOM(ALT) Back Extension 15 BAND pulldown 15 Annie 50-40-30-20-10 Double Unders Sit ups

Friday

Steph & Todd having a “date morning” at CFS ♥️ WOD 11/9/18 Speed Squat/DL 8X 2+1 EVERY 120 SPEED FRONT squats 45% x 2 Speed deadlift 65% x 1 THEN 8 MIN EMOM(ALT) Back Extension 15 BAND pulldown 15 For time: 500 M ROW 40 GOBLET SQUATS 1.5/1 30 SIT UPS 20 DEFICIT PUSH UPS HANDS ON 45 10 PULL UPS

Thursday

Google Solano Turkey Trot to register. WOD for 11/8/18 20MIN AMRAP 5 PUSH PRESS 95/65 10 HANG POWER CLEANS 20 DOUBLE UNDERS 30/20 CAL ROW

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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

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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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