May 21, 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.


  • OHS, find a 1RM
  • Perfect kipping practice between sets


4 minute AMRAP of:

  • Row for calories

Rest 2 minutes, then 4 minute AMRAP of

  • 8 OHS, 115#/75#
  • 8 KB swings, 70#/53#

Rest 2 minutes,  then 4 minute AMRAP of

  • 10 Toes-to-bar
  • 10 Front rack lunges, 115#/75#