April 23, 2015


  • We signed a lease on a new 6000sf space for CFWP!  We will be moving this summer to 393 S. Broadway - roughly 800m from our current location in the same retail center (next to Kmart right by the Alameda light rail stop)!  The target move date is 7/1, we'll keep you in the loop on all details as they happen!  We cannot wait to provide a bigger and better facility for you all - get excited!
  • The next CFWP Goal Setting Workshop is this Saturday, 4/25, at 730am.  All welcome!


  • Split jerk, work up to a heavy double
  • Pendlay Row, work up to a heavy 3 (between sets)


For time (4 minute cap)

  • Row 1000m

Rest 2 minutes from the time cap, then 4 min AMRAP of:

  • 5 S2OH, 155#/115#
  • 10 Toes-to-bar
  • 15 KB swings, 53#/35#

Rest 2 minutes, then repeat the 4 min AMRAP.