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9/10am only 11/11/19


Veterans Day, we will be open for 9am and 10am (weekend schedule) only. 

WOD for 11/4/19

Complete 3 rounds (try to go unbroken): •20 second Side Plank Toe Tap (each side) •20 second Side Plank Rotations (each side) •60 second Prone Plank 

3-4 sets of: •10 Ring Rows (feet elevated if too easy) •8-12 Barbell Rollouts (use #15 plates on bar) 

Complete as many rounds as possible in 4-minutes: •Buy in 15/20 Calorie Bike/Row/Ski Erg (cap at 1:40) Then, complete as many rounds with the remaining time of: •6 Burpees to plate 45/25 12 Wall Balls #14-10'/20-10' 24 Double Unders **Rest 2-minutes before starting Part B.** 

Complete as many rounds as possible in 6-minutes: •Buy in 15/20 Calorie Bike/Row/Ski Erg (cap at 1:40) Then, complete as many rounds as possible with the remaining time: •8 Burpees to plate •16 Wall Balls •32 Double Unders **Rest 3-minutes before starting Part C.** 

Complete as many rounds as possible in 9-minutes: •Buy in 15/20 Calorie Bike/Row/Ski Erg (Cap at 1:40) The complete as many rounds as possible with the remaining time: •10 Burpees to plate •20 Wall Balls •40 Double Unders 


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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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