May 19, 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)! 
  • Memorial Day holiday hours: Monday 5/25, 9am & 10am...for Murph!  There will scaling options available as always!  You are welcome to do Murph on Saturday, or Sunday at open gym, if those times work better for you and you really want to do it.


  • Back squat, 5x3 @31x1
  • Strict/weighted pullups between sets


12 Minute Rotating EMOM

  • 15 C2B Pullups - aim for unbroken or ME in 30 seconds if you can't make 15
  • 12 Burpees over bar - aim for 30 seconds
  • 9 Front Squat, 155#/105# - 30 second cap