Saturday

WOD for 8/31/19 4 RDS W/PARTNER 100M SUITCASE CARRY (50M EA ARM) PARTNER PLANKS THEN SWITCH 22 MIN AMRAP 800M RUN 50 BOX JUMP OVERS 24/20 25 SIT UPS 50 WALL BALLS 25 RING DIPS

Friday

WOD for 8/30/19 20min to find 3RM front squat and review movements 3 ROUNDS 8 DEADLIFTS 155/105 6 FRONT SQUATS 4 PUSH PRESS 2 THRUSTERS

OMG... dare I say. Another leg day...

Who’s strong enough, mentally and physically to come in for wall balls and rowing (let alone a taste of the open) AFTER medball cleans, heavy full cleans and front squats?! WOD for 8/28/19 19.1 REDO 15 MIN AMRAP 19 WALL BALLS 20/14 10/9ft 19 CAL ROW

Wednesday

WOD for 8/28/19 10-9-8-7-6-5-4-3-2-1 FRONT SQUATS 95/65 BAR FACING BURPEES

Tuesday

20min to review and build weight 5-3-1-3-5 SQUAT CLEAN (255/165) STRICT HANDSTAND PUSH UPS

Congrats Front Desk Syd & Coach Nick 💜

WOD for 8/26/ 19 5X WITH A PARTNER 100M SUITCASE WALK W/2/1.5 (50M EACH HAND) PARTNER PLANKS THEN SWITCH 21-18-15-12-9-6-3 HAND RELEASE PUSH UPS MED BALL SQUAT CLEANS 20/14

TAG YOUR PARTNER

WOD for 8/23/19 28 MIN AMRAP -- PARTNERS 1 PERSON WORKS AT A TIME- SWITCH EVERY RD 6 BURPEES 5 HANG POWER CLEANS 95/65 4 FRONT RACK LUNGES 3 THRUSTERS

Thursday

Some ladies around the gym have been showing interest in Femme Royal; but aren’t sure of partners. If you are interested, and don’t have a partner, but are open to partnering with someone, please write your name and division interested in on the white board! This will help partner some of you up, and start practicing for September 28! WOD for 8/22/19 10 MIN AMRAP 10 SDHP 95/65 6 RING PUSH UPS 100M RUN

Wednesday

U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Lynel Winters, parents Tom and Jane, sister Megan, and brother Christian. WOD for 8/21/19 ZIMMERMAN 25 MIN AMRAP 11 C2B 2 DL 315/225 10 HSPU"

Tuesday

WOD for 8/20/19 Review S2OH and then build to heavy double from the floor. 1000M ROW 20 S2OH 115/75 1000M ROW 20 BURPEES OVER ROWER 1000M ROW 200 DU'S

Monday

WOD for 8/19/19 4x4 min rounds 200M RUN 30 FT HANDSTAND WALK(90 FT BEAR CRAWL) Rest remainder of the 4:00 POST WOD TABATA 15 RDS ALT BETWEEN PLANK UP/DOWNS SIDE PLANK W/REACH THROUGH LEFT SIDE THEN RIGHT

Best wishes Jaydee

Tomorrow is Jaydees last workout at CFS before she heads back to Kentucky for College!!! Wishing you another great year, and prosperous Softball Season. I’ll miss your side eye and beating me to CFS (by 4:40am!!!!) Next time maybe I’ll give you a key, and I’ll sleep 15 more min!! WOD for 8/15/19 20min to find 1 rep max front squat 16 MIN AMRAP TEAMS OF 2/ ONE HOLDS A PLANK SWITCH EVERY RD 3 STONES 142/96 30 DU'S

Thursday

WOD for 8/15/19 6 MIN MAX EFFORT: 800M RUN STONE TO SHOULDER W/REMAINING TIME 142/96 5 MIN BREAK 14 MIN AMRAP 400M RUN MAX TTB (FALL OFF THE BAR = Done!) **any scale must have 20 rep max before going on another 400m**

How do you feel after Annie + Burpees

WOD for 8/14/19 14 MIN FOR CLEAN COMPLEX OF : HANG POWER CLEAN FULL CLEAN HANG FULL CLEAN AHAP 5 RDS 6 BOX JUMP OVERS 30/24 6 FRONT SQUATS 135/95 Then... 5 RDS 5 PULL UPS 10 PUSH UPS 20 SQUATS

It’s hot this week!!

It’s hot... drink water and wear deodorant 😝 WOD for 8/12/19 20min to find 1RM Back Squat 50-40-30-20-10 DU'S SIT UPS 5 BURPEES EMOM

Monday

WOD for 8/11/19 Build weight - review movements & set up 16 MIN AMRAP 5 DL 275/185 5 HSPU 200m sprint

Saturday

8/10/19 30 MIN PARTNER AMRAP 5 T2B 10 PUSH UPS 15 SQUATS SWITCH EVERY RD

Friday

Hatch 15 OHS 115/85 100 M RUN 12 OHS 200M RUN 9 OHS 400 M 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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