July 14, 2015


  • We signed a lease on a new 6000sf space for CFWP!  We will be moving in just a matter of weeks to 393 S. Broadway - roughly 800m from our current location (next to Kmart right by the Alameda light rail stop)! Construction is underway, we'll continue to give updates on a firm move date!  Expect classes to start there NLT 8/3, but there's a chance it might be earlier!


  • Front squat, 5x3 @85% of 1RM
  • Strict/weighted pullups between sets


8 Minutes EMOM of:

  • Odd minutes: 10 Thrusters, 115#/75#
  • Even minutes: 15 Pullups

Immediately after the last 15 pullups are finished, complete:

  • 9 Thrusters, 95#/65#
  • 9 Pullups