May 27, 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)! 
  • Mon 6/1: We will be re-testing 50 (C2B) Pullups for time next Monday, 6/1!  It's been 2 months and I can't wait to see the improvements!
  • Fri 6/5: Friday Night Lights, Olympic Lifting Showdown!  We'll be re-testing 1RM for both clean & Jerk and Snatch in all classes that day.  Come on in at night for some beverages and excitement even if you got the workout in earlier in the day!
  • Sat 6/6: Charity WOD, 9am, 10am. Details to follow!


  • Back Squat, 3x6 (up to 75%) & 3x1 (up to 95%), alternating and building
  • Compare to 5/11/15
  • Pendlay row, work up to a heavy 5 between sets


Four 3-minute rounds of:

  • 400m Run
  • 8 OH Lunges, 115#/75#
  • ME KB swings, 70#/53# in remaining time

Rest 2 minute between rounds