October 13, 2015


  • This is the third month operating at our new location - 393 S. Broadway!  We're located in the Broadway Marketplace, in the same parking lot as Sam's Club, Starbucks, Albertson's - we're right next to Kmart on the west side of the complex, and ~100 meters from the Alameda Light Rail Station!  Free unlimited off street parking!
  • Curious about CrossFit or looking for a new CF gym? We'd love to have you come in for a free class and see what we're all about!  New CrossFitters should aim to try out one of our L1/L2 classes, experienced CFers can come by anytime.  Click here to sign yourself in!
  • Remember Oly hours are 4-6pm MWF!
  • The October CFWP Goal Setting Workshop is this Saturday, 10/17, 730am-9am.  Friends/family welcome.  Come for coffee and inspiration, and stay for a WOD!


  • Work up to a heavy of 1 Power clean + 1 Squat clean
  • Strict/weighted ring dip practice between sets


9 Minute AMRepsAP of 3-6-9, etc (3 of each, then 6 of each, etc)

  • Power clean, 135#/95# (Rx+ 155#/105#)
  • Wall balls, 20#/14# (Rx+ 30#/20#)
  • KB swings, 53#/35# (Rx+ 70#/53#)