September 19, 2015


  • We are open at 393 S. Broadway!  We're located in the Broadway Marketplace, in the same parking lot as Sam's Club, Starbucks, Albertson's - we're right next to Kmart on the west side of the complex, and ~100 meters from the Alameda Light Rail Station!  Free unlimited off street parking!
  • Curious about CrossFit or looking for a new CF gym? We'd love to have you come in for a free class and see what we're all about!  New CrossFitters should aim to try out one of our L1/L2 classes, experienced CFers can come by anytime.  Click here to sign yourself in!
  • New class time!  Weekday 9am classes on the schedule NOW! 
  • The gymnastics clinics have been cancelled for Saturday, so we will have our normal hours today (classes 9am, 10am, open gym 11am). 
  • Sunday Open Gym hours change!  New Sunday Open Gym hours will be 9am-1030am, starting this week (Sun 9/20).
  • Gabe is competing today - his first ever CF comp!  It's in Cheyenne (Frontier CrossFit) and his heat times are 9:50am, 11:45am, 215pm.  I believe at the very least Varca and Bri are heading up to support him, peak on FB for meeting time/place if you want to hitch a ride!


  • 4x400m run
  • Rest exactly 2 minutes between runs


In teams of 2:
8 minute EMOM of:

  • Odd: 15/12 cal bike
  • Even: HS hold

Rest 2 minutes then 8 Min AMRAP of:

  • 20 One-arm KB OH Lunge, 53#/35# (Rx+ 70#/53# or 55#/35# barbell)
  • 20 KB snatch, 53#/35# (Rx+ 70#/53# or 55#/35# barbell)

In the EMOM, partners start at opposite stations and switch every minute.  In the AMRAP, only one partner works at a time.