July 18, 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)! Construction is underway, we'll continue to give updates on a firm move date! We aim to start classes there NLT Monday 8/3.
  • The new flooring was delivered yesterday! We'll be laying the mats in the new space this weekend - starting at 8am today!  Peak on FB for updates on times to help, but we plan on having the new gym open from 8am on.  We are highly encouraging you put a time cap on your help (and I will institute for you!) - I know there's a bunch of people planning on helping at 8am, then training at the 9am class.  Maybe we'll see you over there, and text Kristina or I if you're unsure if we're still over there working in the early afternoon.  Thanks everyone!


  • 8x200m Run
  • Run every 2 minutes


In teams of 3 complete:
4 min AMRAP of:

  • 15/12 calorie row; one partner works at a time

Rest 1 minute, then 4 min AMRAP of:

  • Bear crawls, 10m down and back
  • Broad jump 10m down and back; Partners begin bear crawls when the teammate in front of them finishes the crawl.

Rest 1 minute, then 4 min AMRAP of:

  • Bench press, 135#/95#; one partner works at a time, resting partners hold an air squat.