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Friday!


Reminder we are only having 9am and 10am this Monday, 11/11 Veterans Day. 

WOD for 11/8/19

4 rounds of: •40 sec Supine Chinese Plank •20 sec Rest •30 sec Side Plank Toe Tap •20 sec Rest •40 sec Barbell Rotation •20 sec Rest 

3 sets of: •10 Cossack Squats (add KB for a goblet squat) •15 Barbell Glute Bridges •8-10 Russian Step Ups (each side) 

Complete 5 sets of 3 Tempo Front Squats + 1 Front Squat *Start around 60-65% of your 1RM Front Squat* **Increase to a heavy load where you are able to maintain control through the full ROM** 

In 3 sets, complete as many reps as possible in 3-minute intervals: •Buy in: 12/18 Calorie Bike/Row/Ski Erg Then, with the remaining of the 3-minutes, complete: •Max Dumbbell Cluster #35/50 (M50+ #25/50) **Rest 2-minutes between working Intervals.** 


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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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