June 6, 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)! 
  • Sat 6/6: Charity WOD Today, 9am, 10am. Partner WOD, friends/family welcome.  We are piggy backing off a charity event back east for Ethan Lew's CFing friend Kyle Connors recently diagnosed with ALS.  Donations voluntary, all proceeds will go directly to his friend.
  • Sat 6/6: A big group of CFWPers are heading to the Luke Bryan concert at Mile High tonight.  Tailgate starting at 130pm - come on out even if you're not planning to go to the show!  We'll post a location of the tailgate once everything is set up.

Kyle's Fight WOD

A) In teams of two, complete (18 minute time cap):

  • 100 hand release pushups
  • 100m Run
  • 100 med ball thrusters, 20#/14#
  • 200m Run
  • 100 sit ups
  • 300m Run
  • 100 walking lunges
  • 400m Run

One partner works at a time on the reps, partners run together.  There will be scaling options both up and down.  E.g. pushups on a box, or HSPU;  air squats or barbell thrusters; less sit ups or toes-to-bar; less lunges or OH lunges. 

B) At the 18 minute mark, partners have 8 minutes to each find 1RM of:

  • 4 Deadlifts + 3 Hang Power Cleans + 2 Jerks

Anyone unfamiliar with the movements in the barbell complex will be offered an alternative.