October 14, 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!
  • Gabe B has organized an informal CFWP night tonight (Wed 10/14)!  Historian's at 7pm.  Come on by after any of the PM classes to hang out!


  • OHS, work up to a heavy 5 with tempo 13x1
  • Pendlay Row, work up to a heavy 5 between sets


For 6 minutes:

  • Row for meters

Rest 3 minutes then 6 min AMRAP of:

  • 10 OHS, 95#/65#
  • 10 Box jumps, 30"/24"
  • 10 Hollow rocks