May 11, 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 (next to Kmart right by the Alameda light rail stop)! 
  • The 5-week Summertime Nutrition/Fitness Challenge run by Lurong Living starts today!  Sign up and find details here!  There is a group page on FB here that will offer more support! 
  • A group of CFWPers are going to the Denver Barn Party, Saturday 5/16.  We'll be pub crawling down on the light rail to the Mineral Station, where buses shuttle us to the party. 


  • Back squat, 6-1-6-1-6-1
  • Compare heaviest 6 and heaviest 1 to two weeks ago, aim to add 5# to each
  • Perfect kipping practice (beat swing) between sets

WOD: Summertime Challenge Baseline WOD

5 Minute AMRAP of:

  • 5 Box jumps overs, 30"/24"
  • 10 Toes-to-bar

Rest 3 minutes, then 3 minute AMRepsAP of:

  • Squat clean thrusters, 155#/105#

Rest 3 minutes then (not part of baseline WOD):

  • Run 800m