October 1, 2015


  • This is the second month operating at our new location - 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!
  • Sunday Open Gym hours change!  Sunday Open Gym hours are now 9am-1030am.
  • We are happy to announce the additional of Gabriel Romero to our coaching staff!  Gabriel has begun coaching with us THIS WEEK!  Many of you have had a chance to meet him over the past few weeks, and if you haven't, you will soon!
  • We are adding Oly lifting hours to the schedule starting THIS WEEK!  Our new Olympic Lifting coach Kalee Noe is now coaching from 4-6pm on MWF.  Come in any time during that window to get some Oly work in! 


  • OHS (or front squat), find a heavy single with tempo 55x1 (compare to 9/11)
  • Pendlay Row work up to a heavy 5 between sets


2 rounds of:

  • 1 Minute 15 OHS, 115#/75#, plank hold in remaining time
  • 1 Minute Burpees over the bar, 1 Minute Off
  • 1 Minute Assault Bike for calories, 1 Minute Off
  • 1 Minute Double unders, 1 Minute off