WOD for Thursday, July 30:

STRENGTH: Turkish Get Up EMOM 1 set every minute for 12 minutes 1 Turkish Get Up + 3-5 presses *Switch arms every minute to complete 6 sets each arm. METCON: 10 minute AMRAP 12 Dumbbell Deadlifts 35/50 (25/40) 10 Farmer Carry Box Step Ups 8 Dumbbell Push Press Great work today, CFS!! 💪🏼💪🏼💪🏼

WOD for Wednesday, July 29:

MetCon: Black and Tan >3 Rounds 9 Toes to Bar 7 Lateral Burpees over bar 5 squat cleans (135/185) >30/21 Cal Row >3 Rounds 9 Toes to Bar 7 Lateral Burpees over bar 5 squat cleans (155/225) >30/21 Cal Row >3 Rounds 9 Toes to Bar 7 Lateral burpees over the bar 5 squat cleans (165/245) ...I guess we’ll find out!

WOD for Tuesday, July 28:

MetCon: 15 minute AMRAP 15 Hand release push-ups 300m Row 15 Kettlebell Swings 35/53 (25/45) 1 minute rest A Fun little WOD tomorrow! 🎉

EARLY POST!! WOD for July 27:

STRENGTH: Test Day!! Work to find your 1 RM Clean & Jerk for the day! MetCon: 3 Rounds For Time: 7/10 calories 6 Strict pull-ups 10 Burp Box Jump Overs (Burp = jump to plank, no chest to ground.)

Sunday Funday!

Come on in for Open Gym tomorrow, 9-11am! - Make up a WOD you missed. - Get in some active recovery. - Get a good mobility session. - Work on a skill. A great way to start the day!

Saturday, July 25! Community Event!

Don’t forget tomorrow we will be having a Strong(Wo)man Clinic! 9 - 11AM! (Regular class at 0700, only.) Come try your hand at yoke carries, tire flipping and more! Bring your friends! (Non members may participate with a signed waiver.) Informal event where we can get together, meet CFS athletes from other classes and get to know your coaches and fellow Fitfam! Stay all day or just drop by for a short time to say hello. Beverages and light snacks will be provided. All events will be outdoors, so bring a sweatshirt and a hat! feel free to bring a snack. bring your family and friends social distancing is requested, mask wearing welcome, but not required outside. We look forward to seeing you!

WOD for Friday, July 24:

SKILL Bar Muscle Up Skill Progression Complete 4-5 sets of 2-3 reps of: Strict Toes to Bar Hip to bar/ Bar muscle up Forward Roll to hang Then: 4 round EMOM Double unders Muscle Up progression 1) 6-10 Knee raises (5 count tempo) 2) 2-5 jumping bar muscle ups 3) 2-5 bar muscle ups Supine Chinese plank (scale to flute bridge) MetCon: 6 minute AMRAP 12 pull-ups 8 DB Devil press (35/50) (50+ 25/40) Oh. It was right...and Thank Goodness!! 😁

WOD for Thursday, July 23:

MetCon: 5 - 2 minute sets of: 5 Clean & Jerks 95/135 (75/115) 45 Double Unders Max Thrusters Rest 3 minutes between rounds. Score is total number of Thrusters. 🤷🏽‍♀️

WOD for Wednesday, July 22:

Secondary Strength: Jerk (Split or Power) 7 x 1 Complete 7 sets of 1 working Between 85-95%. then, Complete 3 sets of 5-6 reps every 90 seconds. Begin first two working sets between 65-95# / 95-135#. MetCon: 3 Rounds For Time 20 OH Rev. Step Lunge (35/50)(25/40) 30 Goblet Rack Box Step Ups 20 Single Arm Presses (Alternate every 5th rep.)

WOD for Tuesday, July 21:

Primary Strength: Squat Clean 6 x 2 Complete 6 sets of 2 working up to a 2RM for the day. Start your working sets around 75-80% of your 1 RM, then increase to find 2RM. *Does not have to be single grip or touch and go. MetCon: 8 minute AMRAP 15 Kettlebell Swings (35/53) 12 Box Jumps (20/24”) 9 Wall Balls (14/20#) ...Nope! Not That kind of cleaning! 😁

WOD for Monday! July 20:

MetCon: For Time 1000m Row 30 Knees to Elbow 20 Bar Facing Burpees 10 Push Press (105/155) 20 Bar Facing Burpees 30 Knees to Elbow 1000m Row Just picture yourself rowing on a beautiful body of water...

Sunday Funday!

Open Gym from 9-11am! Come on in and work on a skill, do a active recovery row or bike or just get stretchy!

WOD for Saturday, July 18:

MetCon: For Time: 21 Burpee Box jump over (20/24) 42 Alternating DB snatch (35/50) (M25/40) 15 Burpee Box jump over 30 Alt. DB snatch 9 Burpee Box jump over 18 Alt. DB snatch

WOD for Thursday, July 16

Strength: Secondary lift: JERK Complete 5 sets of 2 reps, working between 75-80% Then, complete 4 sets of 5 reps starting every 90 seconds. Begin your first two sets between 65-95#/95-135#. MetCon: 6 minutes AMRAP 1 Ring Muscle up (Burpee/pull-up) 1 Handstand push-up (Tall kneeling press) 2 Ring MU 2 HSPU 3 RMU, 3 HSPU, 4 RMU, 4 HSPU, etc.

WOD for Wednesday, July 15:

Strength Clean Complex 6 x (1+1+1) Clean Pull Squat Clean from Position 2 Squat Clean Starting at 75% MetCon: 3 Rounds For Time: 15 Deadlifts (155/225#) (M50+ 135/205) 50 Double Unders

WOD for Tuesday, July 14:

MetCon: 5 Rounds For Time 200m run 15 Hand Release Push-ups 20 Lunges 30 Sit-ups Come on out and play! #greatoutdoors

WE ARE STILL OPEN!

In light of the governor’s recent announcement, our classes will be held outside in our back parking lot! Please bring gloves and sunscreen for the evening classes. We’ll be improvising and scaling accordingly so everyone can get a good WOD in, stay safe and follow the State’s directives. Any questions? Please give us a call or send us a note! Together, we can stay strong and healthy! 💕💪🏼💕 #strongertogether #cfsathletesrock

WOD for Monday, July 13:

SKILL: Bar Muscle Up Skill Progressions Complete 4-5 sets of 2-3 reps of: Strict T2B Hip to bar or bar muscle up Forward roll to hang (only applies to BMU) Then: 4 Round Alternating EMOM (12 minutes) Double unders Muscle up Progression a) 6-10 knee raises (Tempo) b) 2-5 jumping bar muscle ups c) 2-5 bar muscle ups Supine Chinese Plank MetCon: 4 - 2 min sets, 1 min rest between sets (11min) AMRAP: 8 DB Devil Press (35/50)(25/40) 10 Pull ups 12 Wall Balls (Begin each 2 min set where you left off.) Vic doing a bar muscle up, to forward roll, to hang!

Join in on Sunday Funday!

Open gym from 9am - 11am! Come in and get some active recovery on the rower or bike! Do some stretching, work on a skill, or make up one of the Fun WODs you missed out on this week!

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Monday through Friday                   
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Sunday

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Fairfield, Ca 94534

info@cfsolano.com

(707) 421-1629

 

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