May 9, 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)! 
  • We will be taking part in a 5-week Summertime Nurtition/Fitness Challenge run by Lurong Living.  Sign up and find details here!  There is a group page on FB here with details on the kick off party this Saturday 5/9 at 330pm (Michelle Mac's house, 1355 S. Lincoln).  Everyone welcome even if you're don't participating in the challenge!
  • 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. 


15 minute Alternating EMOM of (30 sec cap each minute)

  • Pistols practice
  • Perfect pushup/ring pushup practice
  • 3 Tall Box jumps (you choose the height)


In teams of 3 complete for time:

  • 3000m row (each athlete rows 1000m at a time)

Non-rowing partners complete AMRAP of:

  • 20 Back rack step ups, 95#/65#, 20" (10 each partner, resting partner holds HS)
  • 30 Partner jump overs (15 each athlete, resting partner holds a plank)
  • 40 Grasshoppers (20 each athlete, resting partner holds a squat)