Thursday

Again, in case you missed the previous post, we are so very thankful for our members. It has been a really difficult time for all of us. We’ve applied for the business loans announced, PPP, however, we haven’t heard anything back (fingers crossed, we still do!). We are aware some are out of work, struggling and dealing with their own financial issues. To those that have continued to pay your membership, truly keeping us afloat while we wait to see what happens, we want you to know that we are beyond THANKFUL. We want nothing more than to open our doors and sweat along side YOU! WOD for 4/30/2020 * No Equipment* - 8min AMRAP •30 Mountain Climbers •8 Russian Sandbag Swing •6 Right Right Shoul

Happy Tuesday

How’s everyone doing? We sure miss your faces. Home workouts have ups ands and downs. Nothing beats being next to someone. The light competitiveness, the interacting... I’ve enjoyed your bike ride, hike, run, selfies and posts. As well as your at home workouts. Post a time lapsed one with the family! Or better yet, one where the dog knocks over the phone and the cat keeps walking in front of the screen! Or the kid is asking you to open a snack! Those are always fun! Whatever you do, keep posting. We care! And we want to see you and what you’re up too. WOD for 4/28/2020 * No Equipment* - For time: 15-12-9 * Sandbag Bearhug Squat * 200m Sandbag Carry (Or Modify with a Marching in Place for 60

Monday

Remember to check sugar WOD if you need a “how too”. * No Equipment* - 20min AMRAP •6 Deficit Push-ups •8 Sandbag Swing •12 Burp Over Sandbag **At the start, complete 15 Strict Abmat Sit-ups. Then, stop at minutes 5, 10 and 15 to compete 15 Strict Abmat Sit-ups before continuing on the AMRAP** * Minimal Equipment* - 20min AMRAP •6 Deficit Push-ups •8 KB Swings •12 Burp Over Kettlebell **At the start, complete 15 Strict Abmat Sit-ups. Then, stop at minutes 5, 10 and 15 to compete 15 Strict Abmat Sit-ups before continuing on the AMRAP**

Saturday

WOD for 4/25/2020 *No Equipment* - Fun with Tabata >Complete 8 rounds at each station working 20s on and 10s off. the goal is to score the lowest scored interval of the 8 and total up at the end. •Tabata Single Arm Overhead Walking Lunge (Alternate arms every 20s interval) •1-minute rest •Tabata Alternating Single Leg V-Ups / Dips •1-minute rest •Tabata Side Plank Hip Lift (Alternate sides for every 20s interval) •1-minute rest •Tabata Sandbag Zurcher Squat Or *Minimal Equipment* - Fun with Tabata >Complete 8 rounds at each station working 20s on and 10s off. the goal is to score the lowest scored interval of the 8 and total up at the end. •Tabata Single Arm Overhead Walking Lunge (Alternate

Thanks for coming zoomers

WOD for 4/23/2020 *No Equipment* - Complete 3 rounds for time •10 Bear Crawl Sandbag Pull Down •12 Strict Sit-ups •30-Second Baseline Run Or *Minimal Equipment* - Complete 3 rounds for time •10 Alternating Dumbbell Pull Across Row #35/50 (M50+ 25/40) •12 Strict Sit-ups •30s Baseline Run

Wednesday Aka zoom day

If you don’t have access to a pull up bar, there are ways to make shift ring rows with a door and an old sheet, or an easy sub, dare I suggest, burpees 🤮 It is a simple no equipment scale, you’ve be sweaty at the end. Good luck everyone. Also, for this with access to zoom, it’s a free app, join us for a workout at 4:30pm. Have a sturdy chair (dips) and kettlebell or dumbbell available for goblet squats, maybe a yoga mat if you’re inside. Abmat optional. see Facebook for zoom id and password. Will post in the morning. WOD for 4/22/2020 *No Equipment* Complete 3 rounds for time 400m Run (60 sec Baseline Buy in) 21 Sandbag Swings 12 Pull-ups *Minimal Equipment* Complete 3 rounds for time 400m

Monday 4/20

Way to keep moving guys! I know it’s hard. You don’t have your group, your coach... but YOU DO!! Message any coach if you have questions, send an email to Info@crossfitsolano.com. We are here for you!! When this is all over, you don’t want to feel DAY 1! (Ugh remember day 1???? Hoping the toilet would catch you when you sat down, you hoped someone else would brush your hair!! 🤣). Keep moving. And please keep using sugarwod - it helps to motivate others and it helps your coaches to check in on you! Stay healthy. WOD for 4/20/2020 *No equipment* - 10min AMRAP * 12 Alternating Dumbbell or Sandbag Power Clean * 10 Dumbbell or Sandbag Facing Burp (no Push-up) * 8 Hand Release Push-ups *Minimal

Saturday

WOD for 4/18/2020 *No Equipment* - Complete 18-15-12-9 for time Sandbag Squat Cleans (Alternate the shoulder) Push-ups *Minimal Equipment* - Complete 18-15-12-9 for time Alternating Dumbbell Squat Clean Push-ups

Cardio is Hardio!

WOD for 4/17/2020 5K Row Time Trial Or, partner 7K Row (if healthy) **Partners must row a minimum of 500m and a maximum of 1000m before rotating.** Those without rowers, RUN! 5k equals 3.2 miles.

Thursday

If you haven’t done the fundraiser workout, please do!!! It was a great one for at home (and like I’ve been saying, SugarWod has been posting great “how to’s). WOD 4/16/2020 *No Equipment* - Complete 7 rounds starting every 2nd minute 30-second Baseline Run (Runout 30 seconds then back to return. Maintain the same turn around point for the remaining rounds) 12 Sandbag Press *Minimal Equipment* - Complete 7 rounds starting every 2nd minute 30-second Baseline Run 12 Strict Press (Break them up as needed, but must complete 6 on both sides) *The goal is to complete all 7 rounds without missing the 2-minute start time*

Wednesday

loved seeing some of your selfies out an about - bike rides, runs, walks.... if you didn’t post. remember to check in at cfs via Facebook and post one!! WOD for 4/15/2020 *No Equipment* - Complete as many rounds as possible in 8-minutes 1 Burpee 2 Sandbag Bearhug Lunge 3 Burpees 4 Sandbag Bearhug Lunge 5 Burpees 6 Sandbag Bearhug Lunge 7 B, 8 WL, 9, 10, etc. **Alternate the Suitcase Carry every set** *Minimal Equipment* - Complete as many rounds as possible in 8-minutes 1 Burpee 2 Suitcase Carry Walking Lunge 3 Burpees 4 Suitcase Carry Walking Lunge 5 Burpees 6 SC Walking Lunges 7 B, 8 WL, 9, 10, etc. **Alternate the Suitcase Carry every set**

I know it’s hard. But this is a good reminder.

WOD for 4/14/2020 *No Equipment* - Compelte 21-18-15-12-9 for time Sandbag Swings Lateral Jump Over Sandbag *Minimal Equipment* - Compelte 21-18-15-12-9 for time American Kettlebell Swings or Dumbbell Swings Lateral Jump over Kettlebell

New challenge

See CFS IG/Facebook for the new challenge!! We are cooking!! WOD for 4/13/2020 *No Equipment* - 16 Minute ARMAP 12 Sandbag Hang Clean & Press Baseline Run (60 seconds out then back to start) 12 Strict Sit-ups *Minimal Equipment* - 16 Minute ARMAP 6 Right Hang Squat Clean & Press (may press out of the squat) 6 Left Hang Clean & Press Baseline Run (60 seconds out then back to start) 12 Strict Sit-ups

Saturday

Do this or the fundraiser workout! WOD for 4/11/2020 **No Equipment** 3 Part workout 10 Burpees 25 Goblet Squat 20 V-Ups 20 Broad Jumps 5'/6' 30 Sandbag Swing 20 Dive Bomber Push-ups 75 Double Taps Jumps Score 3 different workouts A) 3 Minute AMRAP 1 Minute Rest B) 6 Minute AMRAP 2 Minute Rest C) For time OR **Minimal Equipment** 3 Part workout 10 Burpees 25 Goblet Squat 20 V-Ups 20 Broad Jumps 5'/6' 30 KB Swings 20 Single Arm Press 75 Double Unders Score 3 different workouts A) 3 Minute AMRAP 1 Minute Rest B) 6 Minute AMRAP 2 Minute Rest C) For time

Wednesday

Did you know, if you open Sugar WOD, you can now see a very clearly explained workout demonstration!! If you’re having trouble please 1) ask, 2) watch the video, or 3) just fill in the movement with something else. Who cares. Mark scales and sweat!! For example, tomorrow, if you don’t know the push up thread the needle and don’t care to watch the video - just do push ups and put scaled! I’ll bet you’re as sweaty as anyone else. WOD for 4/8/2020 Back Squat 9 - 6 - 3 - 9 - 6 - 3 Start working at 70-80% and increase to a strong challenging effort set of 3. Then, repeat the reps and try to go a little heavier the second time through 9 - 6 - 3. **No Equipment** 7 Minute AMRAP 6 Jumping Lunges 5 A

Tuesday 4/7

Did you see our new challenge? Get outside and RUN! You can also bike, row etc... but remember, if you bike or row, it’s a 4:1. So if you bike 8 miles, that’s equivalent to 2 miles running. You don’t need to log daily, just by the end of the challenge - FRIDAY. WOD 4/7/2020 Complete 4 rounds unbroken of: •20 sec Left Side Plank •20 sec Front Plank •20 sec Right Side Plank •30 sec Front Plank **No rest between rounds**" **No Equipment** 20min E4MOM 60s Baseline Run 12 Unilateral Sandbag Squats (Alternate every 6 reps) 12 Lateral Burpee Over Sandbag OR **Minimal Equipment** 20min E4MOM Baseline Run 12 Single Arm Overhead Squat 12 Lateral Burpee Over Dumbbell

Monday

Sadly, do you the continued shelter in place, we are forced to extend our closure to 4/30. I cannot even begin to express how sad this is for all of us, your coaches, your friends and fellow attendees. We whole heartedly apologize, though understand it is out of our control. We want to thank those that have bought protein powers, clothes/shirts, and/or registered for the fundraiser to help CFS stay open thru this very difficult time. Reminder - if you registered for the fundraiser, you have until 4/24 to enter your scores. It’s a total rep count (not rounds and reps). WOD for 4/6/2020 **No Equipment** Complete for time 30 Alternaing Leg-V-up 60 Sandbag Snatches 90 Sit-ups OR **Minimal Equipm

We are registered. Join us?

WOD for 4/2/2020 ***No Equipment*** Complete for time 800m Run Then, Complete 3 Rounds 12 Sandbag Unilateral Squats (Switch Sides after 6 reps) 12 Unilateral Sandbag Carry walking lunge (Switch Sides After 6 Reps) Then 800m Run OR ***Minimal Equipment*** Complete for time 800m Run Then, Complete 3 Rounds 12 Single Arm Dumbbell Overhead Squats (alternate arms after 6 reps) #35/50 (M50+ 25/40) 12 Single Arm Overhead Walking Lunge (Alternate arms after 6 reps) Then 800m Run

You can shop for your couch!

Deals deals deals.... A few business have reached out to affiliate owners to help - please review these two posts and enjoy free shipping. While we know being out of routine is difficult. We are here to support you. So even if we aren’t open, feel welcome to reach out if you need anything. Maybe a question about the workout, whatever.... We truly are looking forward to getting back to the box with everyone. It’s not easy on any of us. Take care. Keep sweating on your own! Keep your head up! DO NOT QUIT ON YOU! You worked too hard for this. WOD for 4/1/2020 ***No Equipment*** Complete as many rounds as possible in 7-minutes 30' Bear Crawl (Hips staying as High as possible (Scale up to Hands

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