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  • CrossFit Solano

Morning & 4:30pm class only


WOD for 12/13/19

Complete 3-4 sets of: •10-12 Plate Sit-up •10-12 Bumper Plate Standing Side Crunches (each side- hold the plate by the side with a fingertip grip) •10-12 Bumper Plate Rows (2 secs hold at the top) 

4 rounds of: •40 sec Supine Chinese Plank •20 sec Rest •30 sec Side Plank Toe Taps •20 sec Rest •40 sec Russian Twist  •20 sec Rest 

Complete 5 sets for load and quality: •3 Barbell Strict Press + 7 Push Press **Start at a light to moderate weight and increase to find a challenging effort for the day. The Strict Press will be the limiting factor.** 

7 minute AMRAP •100m run •10 ring dips 50m is counted as 1 rep 


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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 

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)

 

 

CONTACT US

424 Executive Court, Suite C
Fairfield, Ca 94534

info@cfsolano.com

(707) 421-1629

 

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