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Thursday 1/2 regular hours


WOD for 1/2/19

Complete 2-3 sets: •8 Barbell Rollouts •12-15 Seated Pike Ups •40-60 sec Supine Chinese Plank 

Complete 3 sets of: •8-10 Dumbbell Incline Bench Press (rotating grip) •8-10 Dumbbell Bent Over Rows (rotating grip) 

Front Squats

Complete 4 sets of 3 working between 80-85% of your 1RM C&J. 

Complete 5 rounds starting every 4th minute: •12/17 Calorie Bike/Row/Ski Erg (1:40 cap) •12 Hang Power Snatch #65/95 (M50+ #55/75) •40 Double Unders **Must complete within the 4-minutes to keep it as RX** **Score the slowest round.** 


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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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