July 25, 2015

Announcements

• Happy CrossFit Games weekend!  If you're excited by what you're seeing on ESPN, 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.  Click here to sign yourself in! 
• It's CFWP wedding season!  Last Saturday Emiko and Ace tied the knot, and today is John and Marcy's special day!  Congrats guys!  Kristina and I have been honored to attend both of these special days and are so happy for you all! 
• We signed a lease on a new 6000sf space for CFWP!  Our move to 393 S. Broadway - roughly 800m from our current location (next to Kmart right by the Alameda light rail stop) - is right around the corner.  We aim to start classes there NLT Monday 8/3, and stay tuned for details on our moving "party" (where we solicit help carrying and setting stuff up, and provide non-paleo food and beverages) next weekend!

Skill

• 3x800m Run
• Rest exactly 3 min between runs

WOD

In teams of 2 complete:

• Four 400m Runs with plate 45#/35#; partners alternate running (so each runs twice)

Non-running partner completes AMRAP of:

• 3 Wall climbs
• 12 Goblet squats, 53#/35#
• 24 Grasshoppers

Partner returning from the run picks up the AMRAP where the other partner left off., and the partners continue working through the AMRAP for the duration of the runs.