Saturday

WOD for 5/30/2020 Take 6 Snatch attempts at the following percentages. You must complete the attempt in order to increase to the next weight. 72% - 77% - 80% - 83% - 86% - 89% **Limited to 6 attempts per lift.** Flight Simulator (7-minute Cap) Complete for time 10 - 20 - 30 - 40 - 50 - 40 - 30 - 20 - 10 of Unbroken Double Unders * if you trip, you need to start that round over again.

Friday

Hooray! You made it! WOD for 5/29/2020 Primary Strength Test: Front Squat • Complete 5 sets of 5 workings between 70-80% of 1RM (current max) Complete 2 sets Max Calories on Assault Bike/Rower in 90 seconds **Rest as needed between sets**

Thursday

WOD for 5/28/2020 Complete as many rounds moving for quality in 30-minutes •200m Sandbag Carry •3 Turkish Get-Ups (Each side) #35/50 (M50+ 25/40) •20 Bent Over Rows 35/50 (25/40) •5 Jefferson Curls 35/50 (25/40) •6 Wallballs 10ft 20/30

Wednesday

WOD for 5/27/2020 Complete for time (20-minute Cap) •60' Handstand Walk (3x20' Increments) •15 Dumbbell Push Press #35/50 (M50+ 25/40) •15 Dumbbell Hang Power Clean •40' Handstand Walk (2x20' Increments) •12 Dumbbell Push Press •12 Dumbbell Hang Power Clean •20' Handstand Walk •9 Dumbbell Push Press •9 Dumbbell Hang Power Clean

Saturday

Wod for 5/23/2020 Complete max reps in 3 rounds of: •2 minutes of Kettelbell Swings 70/53 •2 minutes of Clean Jerks #125/205 •2-minutes Calorie Bike/Row •2-minutes Rest *Combine the total number of reps

Friday! Finally

WOD for 5/21/2020 Front Squat •Complete 6 sets of 2 reps working between 85-95% of 1RM Complete as many rounds as possible in 6-minutes •6 Dumbbell Thrusters #35/50 (M50+ 25/40) •8 Farmer Carry Dumbbell Box Step Up •10 Box Jumps 20"/24"

Thursday

StatikCo is closing the order tomorrow. Maybe sure your tank/tee order is in! WOD for 5/21/2020 Complete 3 rounds •30s Glute Bridge Rotations (Moving Slow and controlled) •30s Right Side Plank Toe Taps •30s Left Side Plank Toe Taps •30s Superman Hold Complete 3 sets of 1 Clean Pull + 3 Position 1 Cleans + 4 Push Press working up to a challenging effort for the day. Complete 5 rounds for time •500m Row •60 Second Rest •250m Row •30 Second Rest Total Row is 3750m

Wednesday

Thank you for continuing to support CFS during this time. We appreciate you! WOD for 5/20/2020 Complete as many rounds as possible in three 4 minute AMRAPs. Rest 1-minute between working intervals •10 Chest to Bar Pull-ups •10 Overhead Squats #75/115 (M50+ 65/95) •10 Hand Release Push-up **Pick up where you left off**

Tuesday 5/20

WOD for 5/19/2020 Complete 3 sets •30s Left Side Plank Hip Lifts 30s Hollow Hold •30s Right Side Plank Hip Lifts •30s Hollow Hold •30s Rest Complete for Load >In 6 minutes: •Establish a 5RM for a Barbell Strict Press >Then, in an additional 8 minutes: •Establish a 3RM Push Press **Both lifts will come from the ground** Complete 5 rounds for time •10 Dumbell Power Clean #35/50 (M50+ 25/40) •100m Farmer Carry

Monday -continuing with soft opening

If you haven’t ordered your shirt or tank yet, this is your reminder that you need too by 5/21. Click here for new shirts/tanks: https://statikmfg.com/crossfit-solano Also, we will continue with our soft opening at 5am, 10am and 4:30pm. WOD for 5/18/2020 Complete 3 sets •30 sec Bumper Plate Sit-up •30 sec Candle Stick Lifts (Hold Bumper Plate overhead) •60 sec Push-up Plank (Lift Alternating Arm and leg for 2-3 sec each rep) •30 sec Rest Complete 3 rounds for time •900/1000m Row •8 Shoulder to Overhead #115/165 (M50+ 95/145) •12 Lateral Burp over Bar •2-minute rest

Saturday

Thank you to all our members that have worked hard to keep distancing, cleaning equipment, hand sanitizing and wiping down. Shout out to Justin May and Travis Air Force Base for their 24 hour Ruck in honor of men and women Officers killed in the line of duty. WOD for 5/15/2020 Complete 4 sets •8 Strict Press + 4 Push Press (Complex) *Build to a Strong Effort* Complete 5 rounds for time •250/300m Row •10 Hang Power Snatch #55/75 (M50+ 45/65) ** if more than 7 people come, you’ll run 200m**

Friday

WOD for 5/15/2020 Front Squat •Complete 5 sets of 3 workings between 80-90% (in from the floor 65-70%) Complete 3 rounds for time •12 Wall Balls #14/20-10' •12 Lunges in place •200m Run

Thursday

Have your ordered?? Remember, they need to be in by 5/21 via Statik’s website... https://statikmfg.com/crossfit-solano WOD for 5/14/2020 Complete 4 rounds unbroken •20 sec Left Side Plank •20 sec Front Plank •20 sec Right Side Plank •20 sec Front Plank **No rest between rounds** Complete 3 sets of 2+3 working between 70-80% 1RM C&J Complete as many rounds as possible in 9-minutes •8 Hang Power Cleans #95/135 (M50+ 75/115) •8 Push-ups •8 Box Jump over 20"/24"

Thank you

In case you don’t know. We appreciate you! Thank you for continuing to support small business. When you support us, you’re not supporting millionaires, you’re supporting people who love CrossFit and want to maintain a business we share with all of YOU. So thank you for making that possible 💙 WOD for 5/13/2020 in 9-minutes, build to a 1RM Clean & Jerk for the day *Start your first working set around 65-70% and increase the loading from there. Complete for time: •20 Lateral Burpee over Bar •5 Clean & Jerks #135/205 (M50+ 115/185) •15 Lateral Burpee over Bar •4 Clean & Jerks •10 Lateral Burpee over Bar •3 Clean & Jerks

Who missed snatching??

WOD for 5/12/2020 Halting POS 2 Snatch + Snatch Complete 3 sets of 1+1 working between 70-75% of your 1RM Snatch. Complete as many rounds as possible in 18-minutes •8 Strict Handstand Push-ups •12 Deadlifts #155/225 (#135/205) •200m with 25#/45# *50m = 1 Rep*

Monday - soft re-opening

AIR HUGS! Reminder. Tomorrow we are having a soft re-opening. This means we are attempting to re-open our doors for only a few hours a day. What you can expect (for this upcoming week, so far): Monday thru Friday classes at 5am, 10am and 4:30pm. Workout are to take place outside. 6 feet apart. All used equipment will be wiped down after use. Classes are still an hour and still facilitated by a coach. I do not know when we will open for all hours. Thank you for supporting CFS ♥️ WOD for 5/11/2020 core: Complete 3 sets •30 sec Seated Pike Ups •30 sec Candlestick Lifts •30 sec Butt Ups •30 sec Superman Rocks •60 sec Rest Fun with Tabata •Tabata Box Step Ups •1-minute rest •Tabata Single-Arm Dum

Friday

WOD for 5/8/2020 *No Equipment* - 7min AMRAP •16 Zurcher Rack Walking Lunges (Alternate after 8 steps) •12 Tuck Jumps *Minimal Equipment* - 7min AMRAP •16 Single Dumbbell Front Rack Walking Lunges (Alternate after 8 steps) •12 Box Jumps 20"/24"

Soft re opening

WOD for 5/5/2020 *No Equipment* - Complete 3 rounds with 2 minutes each station A) 2-3 Turkish or Sandbag Get ups on each side (Increase load as you go) B) Run 50 seconds out, then turn to run back to the start. C) •45 second Reverse Plank •45 second Alternating Side Plank rotation •30 sec Rest *Minimal Equipment* - Complete 3 rounds with 2 minutes each stations A) 2-3 Turkish or Sandbag Get ups on each side (Increase load as you go) B) Row 20/30 Calories or complete the Baseline Run C) •45 second Reverse Plank •45 second Alternating Side Plank rotation •30 sec Rest

Check sugar WOD for demo

WOD for 5/4/2020 *No Equipment* - 4 rounds for time •20 Lateral Speed Skaters •8 Sandbag Bearhug Squats •16 Sit-ups *Minimal Equipment* - 4 rounds for time •20 Lateral Speed Skaters •8 Wall Balls •16 Sit-ups (10 Pull-ups if available)

Saturday

WOD for 5/2/2020 * No Equipment* - 15min AMRAP •2-minute Baseline Run (modify with 2 rounds of: 30s Lateral Speed Skaters + 30s Butt Kickers + 30s High Knees) •12 Sandbag Snatches •12 V-ups * Minimal Equipment* - 15min AMRAP •30/40 Calorie Row or 2-minute Baseline Run (modify with 2 rounds of: 30s Lateral Speed Skaters + 30s Butt Kickers + 30s High Knees •12 Alternating Dumbbell Snatch •12 Toes To Bar or V-ups

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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)

 

 

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424 Executive Court, Suite C
Fairfield, Ca 94534

info@cfsolano.com

(707) 421-1629

 

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