It’s the start of the month, start fresh

Girls who are thick wanna be skinny and girls who are skinny wanna be thick - but no one wants the number to change on the scale. OR. It is assumed the number on the scale equals GOALS. The scale is a lie. The girls on Instagram are a lie (ok some are true; but some are over filtered, have the most amazing lighting etc...). What if we threw our scales out? What if we celebrated our bodies for what they could do?! Look at the weight on the bar, YOU lifted that! Look at your push ups, they are getting better and closer to true form, or maybe you can do more in a row! Look at you doing pull-ups! Look at you running 100/200/400m and you didn’t even walk ONCE! Why is the scale even associat

Tuesday

This Friday 5/3, we are having a Happy Hour/Smile Like Matt event to pick up your shirts. All are welcome to come share a laugh or smile! Even if you didn’t buy a shirt. Appetizer potluck. Cold beers. Or whatever you’d like to share. All morning classes will be regularly scheduled. Afternoon is 4:30 and 5:30pm only. Please, even if you barely knew Matt, or only him in between classes; support your community. Come meet someone knew. Have a listening ear. Pop open a cold one. Matt would have. WOD for 4/30/2019 Mobility & set up 10 SNATCHES 115/85 400M RUN 10 OVERHEAD SQUATS 400M RUN 10 FRONT SQUATS 400M RUN 10 OVERHEAD SQUATS 400M RUN 10 SNATCHES

Monday

4/29/19 20 MIN FOR– Max Effort Bench Floor Press – work up to a 1rm - Try to beat previous cycle's pr THEN 8 MIN ALT EMOM DBARBELL rows PALMS UP x 8 STRICT presses x 8 12 MIN TIME CAP 100 CLEAN & JERKS 115/75 3 BURPEES EMOM

Saturday

Tag your partner!! Wod for 4/27/19 28 MIN AMRAP PARTNER WOD PARTNER 1 RUNS 200M W/ KB 1.5/1 PARTNER 2 AMRAP 50 BOX JUMP OVERS 24/20 50 DEADLIFTS 185/125 50 WALL BALLS 50 RING DIPS

FriYAY

Wod 4/26/19 9X EVERY 60 SEC Speed bench 55% x 3 THEN 8 MIN ALT EMOM BARBELL ROWS 8 PALMS UP STRICT presses 8 8 MIN AMRAP 8 TOES TO BAR 20 AIR SQUATS

Partner!!!

I’m looking for you Erica 🤣 Wod for 4/24/19 6 MIN EMOM 5 V-UPS 15 AIR SQUATS 30 MIN PARTNER WOD SWITCH EACH RD 12 WALLBALLS 8 C2B 4 BOX JUMPS 30/24 Extra credit on your own: 20 MIN FOR FRONT squat – 1rm Try to beat previous pr - if you didn’t test 4/23/19!! THEN 8 MIN EMOM(ALT) Glute ham raises 8 Hanging leg raises 15"

Tuesday

Way to go Gary!!!! WOD for 4/23/19 20 MIN FOR 1RM FRONT SQUAT Build weight. 5-3-1-3-5 SQUAT CLEAN (255/165) STRICT HANDSTAND PUSH UPS

Monday

Wod for 4/21/19 20 MIN FOR – Max Effort Bench Close grip bench – 1rm  Try to beat previous cycle's pr THEN 8 MIN ALT EMOM BARBELL ROWS 8 PALMS UP STRICT presses 8 10 MIN LADDER BY 2'S HAND RELEASE PUSH UPS KB SWINGS 1.5/1 SIT UPS

Saturday

Wod for 4/20/19 For time: ZACHARY TELLIER 10 BURPEES 25 PUSH UPS 10 BURPEES 25 PUSH UPS 50 LUNGES 10 BURPEES 25 PUSH UPS 50 LUNGES 100 SIT UPS 10 BURPEES 25 PUSH UPS 50 LUNGES 100 SIT UPS 150 AIR SQUATS

Friday

Wod for 4/19/2019 9 RDS EVERY 60 SEC Speed bench 50% x 3 THEN 8MIN ALT EMOM BARBELL ROWS 8 PALMS UP DIPS 12 10 MIN ROW FOR CALS 20 DU'S/ 30 SINGLES EVERY 15 CALS Score = Total Cal rowed Extra Credit on your own: 8 MIN EMOM(ALT) 8 WEIGHTED RING ROWS 8 DIPS

Thursday

Monday April 29, Rosemarys Farm to Fork is coming to the afternoon classes to give free samples of their food!!! As you may, or may not know, Rosemarys delivers Whole 30, Keto & Macro specific needs. Simply add a meal to your cart (ranging from $11-$13) and add in the notes your dietary specific requests. The green sauce is amazing!! Their brownies are to die for! Chicken and waffles is my fav breakfast!! Lots of good stuff to choose from!!! Please come try something! Even if you workout in the morning, stop by. Also, first time customers get $25 OFF their first order. Visit website for details. Wod for 4/18/19 15 MIN TO BUILD TO A HEAVY COMPLEX: DEADLIFT HANG CLEAN FRONT SQUAT PUSH PRESS BA

Wednesday

Wod for 4/17/19 15 MIN TO BUILD TO  A HEAVY COMPLEX: SNATCH DEADLIFT HANG SNATCH SNATCH BALANCE OVERHEAD SQUAT For time: 10 BURPES 400M RUN 10 OVERHEAD SQUATS 115/85 400M RUN 10 FRONT SQUATS 400M RUN 10 OVERHEAD SQUATS 400M RUN 10 BURPEES Extra Credit on your own: 20 MIN FOR FRONT Squat - work up to 95% of 1rm Deadlift - work up to 95% of 1rm THEN 10 MIN EMOM(ALT) BANDED pullthroughs 15 PLANKS

Tuesday

Wod for 4/16/19 4 RDS EVERY 150 SEC 200M SPRINT 20 MIN AMRAP 12 KB SWINGS 2/1.5 48 DOUBLE UNDERS 8 HANDSTAND PUSHUPS

Saturday

Wod for 4/13/19 Mobility & MU practice TAYLOR. 4 ROUNDS 400MRun 5 BURPEE MUSCLE UPS 20LB VEST Post wod - 1 mile run. No vest.

Friday

Wod for 4/12/19 9 X EVERY 60 SEC Speed bench 45%X3 THEN 8 MIN ALT EMOM 8 BARBELL ROWS PALMS UP 8 WEIGHTED DIPS TABATA ALT 12 MIN 6 RDS EA DOUBLE UNDERS PLANKS DOUBLE UNDERS BICYCLE CRUNCHES Score - total double unders After class extra credit: 8MIN EMOM(ALT) 8 WEIGHTED RING ROWS 8 DIPS

Thursday

Wod for 4/11/19 12 MIN OF TABATA ALT PUSH UPS SQUATS JUMPING JACKS 18 MIN AMRAP 10 BOX JUMPS 20 SIT UPS 30 THRUSTERS 45/35 400M RUN

Wednesday

Wod for 4/10/19 8 MIN ALT EMOM EVEN PLANK ODD FLUTTER KICKS 50 SEC ON 10 OFF 22 MIN AMRAP 10 BURPEES 20 DOUBLE UNDERS 30 WALL BALLS 800M RUN Extra Credit on your own: 20 MIN FOR Good morning– work up to a 1rm - Try to beat previous pr THEN 10 MIN EMOM(ALT) BANDED PULLTHROUGHS 15 PLANKS

Tuesday

Finished or not - every class had floors like this!! Way to put in work!! WOD for 4/9/19 20 MIN TO FIND HEAVIEST COMPLEX OF: DEADLIFT HANG CLEAN CLUSTER THRUSTER 5000 LB G2OH ANY WEIGHT/ BUT BOX JUMPS AT THE END FOR HOWEVER MANY REPS IT TOOK TO GET THERE 3500 LB FOR THE WOMEN I.E.= 5000/135=38 SO YOU FINISH WITH 38 BOX JUMPS 24/20

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Monday through Friday                   
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10:00am to 11:00am

 

Sunday

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Fairfield, Ca 94534

info@cfsolano.com

(707) 421-1629

 

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