Great job to all our Femme Royal ladies!!!

WOD for 9/30/19 Complete 5 rounds starting every 3rd minute: •9 Deadlifts •6 Hang Squat Cleans •3 Shoulder-to-overhead With a partner, complete as many calories on the BIKE/ROWER as possible in 2 sets alternating intervals: •20 second each (0:40) •40 seconds each (1:20) •60 seconds each (2:00) Rest 1-minute Then: •60 seconds each (2:00) •40 seconds each (1:20) •20 seconds each (0:40) 3 sets of: •60 second Barbell Rotation •12-15 Standing Pallof Press •12-16 Hanging Windshield Wipers 3 sets of: •8-10 Standing Dumbbell Behind the Head Tricep Extension (2 hands/1 DB) •10-12 Dumbbell Bent Over Reverse Fly •15 Straight Arm Lat Pulldown

Saturday

Don’t forget we have a handful of ladies competing tomorrow at Femme Royal in Napa. If you can stop by, even if just for a little bit to show some love a support, it would be appreciated!! WOD for 9/28/19 20min : In 4 attempts, work up to a 1RM Snatch for the day. Begin your first sets working at 80% of your 1RM Snatch. Then: For max reps and load: •2 minutes of Toes-to-bar •Rest 2 minutes •2 minutes of Double Unders •Rest 2 minutes •2 minutes to find a max Snatch (Power or Squat) •Rest 2 minutes •2 minutes of Bar Facing Burpees ** Score A the total number of reps accumulated (besides the reps of the Snatch)** ** Score B the heaviest successful Snatch attempt**

Friday

3 rounds of: •10-12 Barbell Rollouts (add #15 plates to the bar) •15 Side Plank with Hip Lift (each side) •30 Sec Rest 3 sets of: •8 Single Arm Up Right Rows (each side- use a light weight) •2 Chin Ups (hold at the top for 10 secs with a 5 sec negative, add weight if possible) Complete as many rounds as possible in six 2-minute rounds: •12 Walking Lunges •6 Box Jumps 20"/24" •20' Handstand Walk

Thursday

WOD for 9/26/19 In 5 sets, work up to a max effort set of the following complex: •1 Clean •1 Hang Clean (From above the knees) •1 Front Squat •1 Jerk **Complex must be unbroken. ** 3 sets of: •10-12 Dumbbell Lat Pullover + Tricep Extension •8-10 Dips (bar or rings depending on abilities) Complete 5 rounds starting every 5th minute: •15/20 Calorie Row/Bike (1:40 time cap) •12 Burp Over Bar •5 Deadlifts #185/275 (M50+ #155/225) **Time each round individually, and your score will be the slowest round**

Wednesday

WOD for 9/24/19 Complete 3 sets of: •15 Standing Pallof Press (each side) •8 Lateral Medicine Ball Throws •30-60 second Hollow Hold Complete 2-3 sets: •15 Banded Clamshells (each side) •15 Barbell Glute Bridges •10 Cossack Squats (total reps) Complete 6 rounds starting each movement every minute on the minute: •12 Wall Balls #14--9'/20-10' •8 Dumbbell Devil Press #35/55 (M50+ #25/45) •3-5 L-Pull Ups

Tuesday

WOD for 9/24/19 3 sets of: •10-12 Suitcase Deadilft (touch the KB outside the feet) •8-12 Strict Pull Ups (complete in 2-3 sets with a band if needed) 2RM Snatch In 5 sets, work up to a 2RM touch and go Snatch for the day. Complete 3 rounds for time: •400m Run •2-minute Rest Extra Credit: In 5 sets, work up to a 1RM Back Squat for the day. E2MOM Complete 10 rounds starting every 2nd minute on the minute: •Complete first 5 rounds with 4 Touch and Go Squat Snatches •Complete the last 5 rounds with 3 Touch and Go Clean & Jerks starting with the last weight completed from the Snatch and increasing the load.

Monday

WOD for 9/22/19 3 sets of: •8 Goblet Curtsy Squats •8 Glute Hamstring Raises •10 GHD Hip Extensions 4 rounds of: •40 sec Barbell Rotation •20 sec Rest •30 sec Side Plank Toe Tap •20 sec Rest •40 sec Supine Chinese Plank •20 sec Rest 13min AMRAP •12 Alternating Pistols •9 pull-ups •15 Strict Press #75/115 (M50+ #65/95)

Saturday

Don’t forget our pool party Sunday at Bills! Everyone should feel welcome and encouraged to come!! Come any time after 11am. WOD for 9/21/19 Snatch: Complete 5 sets of 1 working at 76% - 80% - 82% - 85% - 87% of your 1RM Snatch. Back Squat: Complete 6 sets of 1 working at 90% of your 1RM Back Squat. For time: Complete 10 rounds for time (15-minute time cap): •5 Deadlifts #155/225 (M50+ #135/205) •200m Run Extra Credit after/before class on your own. Clean & Jerk: Complete 5 sets of 1 working between 79% - 74% - 86% - 88% - 90% of your 1RM Clean & Jerk.

Fri-Yay

Did you see the new gear??? All items are $22. Please pre pay/order by Monday 9/23. Thank you!! (Venmo, cash, check, card on file... you choose). WOD 9/20/19 Complete as many rounds as possible in 12-minutes: •70/100 Calorie Row •50 Barbell Overhead Squats #33/45 (empty bar) •30 Knees-to-elbow Core: 3 rounds of: •30 sec Grasshoppers •20 sec Rest •30 sec Alternating Hanging Knee Raises (bring both knees to right arm and repeat other side) •20 sec Rest •30 second Alternating Leg V-ups •20 sec Rest Extra Credit Accessory: 2-3 sets of: •8 Incline YTWs •5 Clock Lunges (each side) •10 Glute Bridge + Rotation

Thursday

Reminder. This Sunday is the CFS pool party at Wild Bills!! Come any time after 11am. Potluck. Sign ups at the gym. See white board for address. This is a community event. All are welcome! We want all class times to meet one another! Bring your kids and wife/husband/significant other. Additionally, we finally have an apparel order coming your way! Stay tuned. WOD for 9/19/19 Complete 4 sets of: •6 Single Arm Overhead Walking Lunges (each arm) •12-15 Ring Rows (limited to 3 attempts to complete the set.) Complete 4 sets of (1+1+1+1) working between 80-85% of your 1RM C&J. Clean + POS 2 Clean + Jerk Complete 5 sets of 2 working at 78% of your 1RM Front Squat. **Try to maintain your Hook G

Wednesday!

Please come 15-20 minutes early to do “extras”; especially for 10am and 6:30pm as they are the last classes. Complete 5 sets of 3 working up to a challenging effort - Floor Presses **Rest 2 minutes between sets** Complete 21-15-9 for time (time cap 12-minutes): •Dumbbell Burpee Deadlift #35/50 (M50+ #25/40) •Box Jumps 20"/24" After/before class on your own... 3 rounds of: •40 sec Jefferson Curls •20 sec Rest •30 sec Pallof Press (each side) •20 sec Rest •40 sec Glute Bridge Rotation (alternate directions) 3 sets of: •8 Parallette Shoot Throughs •8-10 Deficit Push Ups •10-12 Ring Rows

Tuesday

WOD for 9/17/19 Complete 3 sets of 2 Power Snatch + 2 Snatch Balance working up to 60% of your 1RM Snatch. Complete for time: •400m Run •25 Hang Power Snatch #75/115 (M50+ #65/95) •400m Run •50 Pull Ups •150 Double Unders Scaled: Complete for time: •400m Run •30 Alternating Dumbbell Snatch #25/40 •200m Run •50 Ring Rows •200 Single Unders Accessory to be done on your own, before or after class. 3 sets of: •8 Barbell Rollouts (hold the out for 2-3 seconds) •12-18 Banded Face Pulls •10-12 GHD Hip Extension + 20-30 sec Static Hold

Strong women - support them, raise them, be them.

Super proud of these ladies, half are registered for Femme Royal and half showed up just to help and join the heats to give extra competition and drive into the workouts. Great job ladies. WOD for 9/16/19 Complete 5 rounds starting every 2nd minute: •5 Thrusters starting at #95/135 (M50+ #80/115) **Increase the load every set after that.** Split Tabata: Complete max Calorie on the Rower in 2 sets of: •4 rounds of 20 seconds on / 10 seconds off •2-minutes rest between sets Extra credit after class or time permitting: 3 rounds of: •30 sec Glute Bridge Hold •20 sec Glute Bridge Lift right side •20 sec Glute Bridge Lift left side •20 sec Glute Bridge Hold •60-90 sec Prone Plank •30-60 sec

Saturday

WOD for 9/14/19 Complete as many rounds as possible with five 3-minute sets. Rest 1-minute between sets, but pick up where you left off in the round you rested from. •3 Deadlifts #185/275 (M50+ #155/225) •6 Burpee Box Jump Over •9 Knees-to-elbow

Friday

WOD for 9/13/19 20min to find 1RM Overhead Squat Complete as many rounds as possible in 8-minutes: •200m Medicine Ball Run #14/20 10ft •12 Wall Balls (same MB)

Tamekia has been RXing

And carrying Thor’s hammer... WOD for 9/12/19 Complete 5 sets starting every 2nd minute: •5-8 Knees-to-elbow •10-15 Superman Lifts •15-20 Seated Pike Ups Then: Complete 10-9-8-7-6-5-4-3-2-1 for time (10-minute time cap): •Pull Ups •Thrusters #35/45 (M50+ same weights)

Wednesday

Welcome Jae to CrossFit Solano! WOD for 9/11/19 5 rounds for time: 6 deadlifts 155/225 12 push prep 75/115 400m run

Tuesday

I think some people got scared when I said there would be changes, many of you won’t even notice the change. We are simply moving to a different program (the person who writes the workouts). But by all means, still curse Hack when you hate something. That being said, it’s still a warm up, still a strength or skill and still a workout. All with instruction and group. WOD for 9/10/19 Complete for time: •100 Double Unders •80 Wall Balls 20/14 to 10’ •60 Alternating Dumbbell Snatches #35/50 (M50+ #25/40) •40 Box Jumps 20"/24" •20 Strict Pull Ups

31 Heroes tomorrow

On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9– when a CH-47 Chinook helicopter, call sign Extortion 17, was downed in Afghanistan. In the wake of the unimaginable tragedy, a mission was born. Following the downing of Extortion 17, a fundraising WOD—hosted at more than 430 gyms around the country with more than 10,000 participants—raised $300,000 over a four-week period to support the 30 families affected. This prompted the organizers to create 31Heroes to remember our fallen heroes and take care of their loved ones. Cl

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Fairfield, Ca 94534

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