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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 


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SCHEDULE

 

Monday through Friday                   
5:00am to 6:00am                       
7:00am to 8:00am

8:00am to 9:30am (Open Gym)

10:00am to 11:00am                       
4:30pm to 5:30pm            
6:00pm to 7:00pm

 

Saturday

7:00am to 8:00am

9:00am to 10:00am
10:30am to 11:30am

 

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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