Please come 15-20 minutes early to do “extras”; especially for 10am and 6:30pm as they are the last classes.

Complete 5 sets of 3 working up to a challenging effort - Floor Presses **Rest 2 minutes between sets** 

Complete 21-15-9 for time 

(time cap 12-minutes): •Dumbbell Burpee Deadlift #35/50 (M50+ #25/40) •Box Jumps 20"/24" 

After/before class on your own...

3 rounds of: •40 sec Jefferson Curls •20 sec Rest •30 sec Pallof Press (each side) •20 sec Rest •40 sec Glute Bridge Rotation (alternate directions) 

3 sets of: •8 Parallette Shoot Throughs •8-10 Deficit Push Ups •10-12 Ring Rows 

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

6:00am to 7:00am                      
7:00am to 8:00am

8:00am to 10:00am (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



7:00am to 8:00am

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



9:00am to 11:00am (Open gym)




424 Executive Court, Suite C
Fairfield, Ca 94534

(707) 421-1629


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© 2014 by CrossFit Solano