Announcements
- 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 September CFWP Goal Setting Workshop is this Saturday, 9/12, 730am-9am. All welcome - come for the discussion and stay for a class after!
- We are hosting Gymnastics clinics on Saturday 9/19 - i99Fit. Level 1 Clinic 10am ($65), Level 2 Clinic 130pm ($75). Find out more info and sign up here!
Strength
- OHS, find a 1RM of 5 second descent + 5 second hold in the bottom
or
- Back Squat, find a heavy single
- Rope climb practice between squat sets
WOD
In 3 minutes, complete:
- 7 Muscle-ups
- 15 Box jumps, 30"/24"
- ME Muscle-ups in remaining time
Rest 2 minutes then in 3 minutes complete:
- 15 OHS, 135#/95#
- 15 Box jumps, 30"/24"
- ME OHS in remaining time
Rest 2 minutes then in 3 minutes complete:
- ME Bike (or row) for cal