October 8, 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!
  • Sunday Open Gym hours change!  Sunday Open Gym hours are now 9am-1030am.
  • We are happy to announce the additional of Gabriel Romero to our coaching staff!  Many of you have had a chance to meet him over the past few weeks, and if you haven't, you will soon!
  • We have added Oly lifting hours to the schedule!  Our new Olympic Lifting coach Kalee Noe is now coaching from 4-6pm on MWF.  Come in any time during that window to get some Oly work in! 


  • Work up to a heavy of 1 Power snatch + 1 Squat snatch
  • L-sit/GHD practice between sets


For 4 minutes:

  • Row for calories

Rest 2 minutes then 4 min AMRAP of:

  • 8 Snatch, 95#/65#
  • 16 Wall Balls, 20#/14#

Rest 2 minutes, then in 4 minutes:

  • Row 2 minutes

then 2 minute AMRAP of

  • 8 Snatch, 95#/65#
  • 16 Wall Balls, 20#/14#