June 9, 2015

Announcements

• 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)! 
• Thanks to everyone who came out for the Kyle's Fight: ALS Charity WOD on Saturday!  We had 42 CFWPers do Kyle's WOD and a bunch more who came in to support the event.  We raised over $600 just counting what we collected via cash and check (plus whatever people donated online).  If you'd like to donate online, here's the link.

Strength

• Work up to a heavy complex of {1 Hang power clean + 1 Push press + 1 Hang squat clean + 1 Split jerk}
• Strict/weighted pullups between sets

WOD

For time, 15-12-9 of:

• Clean & jerk, 135#/95#
• C2B Pullups
• Run 400m after each round

June 8, 2015

Announcements

• 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)! 
• Thanks to everyone who came out for the Kyle's Fight: ALS Charity WOD on Saturday!  We had 42 CFWPers do Kyle's WOD and a bunch more who came in to support the event.  We raised over $600 just counting what we collected via cash and check (no idea if any more donated online).  If you'd like to donate online, here's the link.

Strength

• Back squat, 6-1-6-1-6-1
• Strict/weighted ring dips between sets

WOD

10 minute EMOM (40 second cap per minute) of:

• 5 Burpees over bar
• 5 Front squats, 135#/95#

Score is slowest round.

At 10:00, complete:

• 2 Minute ME Double unders

June 6, 2015

Announcements

• 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)! 
• Sat 6/6: Charity WOD Today, 9am, 10am. Partner WOD, friends/family welcome.  We are piggy backing off a charity event back east for Ethan Lew's CFing friend Kyle Connors recently diagnosed with ALS.  Donations voluntary, all proceeds will go directly to his friend.
• Sat 6/6: A big group of CFWPers are heading to the Luke Bryan concert at Mile High tonight.  Tailgate starting at 130pm - come on out even if you're not planning to go to the show!  We'll post a location of the tailgate once everything is set up.

Kyle's Fight WOD

A) In teams of two, complete (18 minute time cap):

• 100 hand release pushups
• 100m Run
• 100 med ball thrusters, 20#/14#
• 200m Run
• 100 sit ups
• 300m Run
• 100 walking lunges
• 400m Run

One partner works at a time on the reps, partners run together.  There will be scaling options both up and down.  E.g. pushups on a box, or HSPU;  air squats or barbell thrusters; less sit ups or toes-to-bar; less lunges or OH lunges. 

B) At the 18 minute mark, partners have 8 minutes to each find 1RM of:

• 4 Deadlifts + 3 Hang Power Cleans + 2 Jerks

Anyone unfamiliar with the movements in the barbell complex will be offered an alternative. 

June 5, 2015

Announcements

• 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)! 
• Fri 6/5 - TONIGHT! Friday Night Lights, 5-8pm, Olympic Lifting Showdown!  We'll be re-testing 1RM for both clean & Jerk and Snatch in all classes today.  Come on in at night for some beverages and excitement even if you got the workout in earlier in the day!
• Sat 6/6 - TOMORROW! Charity WOD, 9am, 10am. Partner WOD, friends/family welcome.  We are piggy backing off a charity event back east for Ethan Lew's CFing friend Kyle Connors recently diagnosed with ALS.  Donations voluntary, all proceeds will go directly to his friend.

WOD: Olympic Lifting Testing!

• Snatch, 1RM
• Clean & Jerk, 1RM
• Compare to March (C&J) and April (Snatch).  Looking forward to seeing the improvement!

June 4, 2015

Announcements

• 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)! 
• Fri 6/5: Friday Night Lights, Olympic Lifting Showdown!  We'll be re-testing 1RM for both clean & Jerk and Snatch in all classes that day.  Come on in at night for some beverages and excitement even if you got the workout in earlier in the day!
• Sat 6/6: Charity WOD, 9am, 10am. Partner WOD, friends/family welcome.  We are piggy backing off a charity event back east for Ethan Lew's CFing friend Kyle Connors recently diagnosed with ALS.  Donations voluntary, all proceeds will go directly to his friend.

Strength

• OHS, work up to a heavy 5
• Pendlay row, work up to a heavy 5 between sets

WOD

2 Rounds of
2 min AMRepsAP of:

• ME row for calories

Rest 1 minute then 2 Minutes AMRepsAP of:

• 10 Burpees over bar
• 10 OHS, 95#/65#

Rest 1 minute then 2 Minutes AMRepsAP of:

• 20 Wall balls, 20#/14#
• ME Muscle-ups in remaining time (sub: strict pullups)

Rest 1 minute

June 3, 2015

Announcements

• 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)! 
• Fri 6/5: Friday Night Lights, Olympic Lifting Showdown!  We'll be re-testing 1RM for both clean & Jerk and Snatch in all classes that day.  Come on in at night for some beverages and excitement even if you got the workout in earlier in the day!
• Sat 6/6: Charity WOD, 9am, 10am. Partner WOD, friends/family welcome.  We are piggy backing off a charity event back east for Ethan Lew's CFing friend Kyle Connors recently diagnosed with ALS.  Donations voluntary, all proceeds will go directly to his friend.

Strength

• Push press, work up to a heavy 3
• Strict T2B practice between sets

WOD

Death by

• S2OH, 135#/95#
• Toes-to-bar

Complete one of each in minute one, two of each in minute two, etc.
Rest 2 minutes after finishing then

• Run 800m for time

June 2, 2015

Announcements

• 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)! 
• Fri 6/5: Friday Night Lights, Olympic Lifting Showdown!  We'll be re-testing 1RM for both clean & Jerk and Snatch in all classes that day.  Come on in at night for some beverages and excitement even if you got the workout in earlier in the day!
• Sat 6/6: Charity WOD, 9am, 10am. Partner WOD, friends/family welcome.  We are piggy backing off a charity event back east for Ethan Lew's CFing friend Kyle Connors recently diagnosed with ALS.  Donations voluntary, all proceeds will go directly to his friend.

Strength

• Back squat, 5x3 @31x1 building
• Handstand walking practice between sets

WOD

For time:

• 12 Front rack lunges, 135#/95#
• 12 KB swings, 70#/53#
• 24 Double unders
• 16 Front squats, 135#/95#
• 16 KB swings, 70#/53#
• 32 Double unders
• 20 Back squats, 135#/95#
• 20 KB swings, 70#/53#
• 40 Double unders

June 1, 2015

Announcements

• 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)! 
• Fri 6/5: Friday Night Lights, Olympic Lifting Showdown!  We'll be re-testing 1RM for both clean & Jerk and Snatch in all classes that day.  Come on in at night for some beverages and excitement even if you got the workout in earlier in the day!
• Sat 6/6: Charity WOD, 9am, 10am. Partner WOD, friends/family welcome.  We are piggy backing off an event for a charity event back east for Ethan Lew's CFing friend recently diagnosed with ALS.  Donations voluntary, all proceeds will go directly to his friend.

Strength

8 min EMOM of

• 1 Power clean + 1 squat clean
• Compare to 5/18/15, aim to add 5# or complete more rounds at the heaviest weight from last time.

WOD

For time (5 minute cap)

• 50 Pullups (Rx+ C2B)
• This is the re-test of our April gymnastics baseline!  Compare to 4/6/15.

Then at 5:00 and 10:00, complete for time

• 400m Run
• 10 Power cleans, 155#/105# (goal: unbroken)
• 10 Box jumps, 30"/24"

May 30, 2015

Announcements

• 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)! 
• Sat 5/29 - today! May CFWP Goal Setting Workshop, 730am-9am. All welcome!  Coffee served, WODs after.
• Mon 6/1: We will be re-testing 50 (C2B) Pullups for time next Monday, 6/1!  It's been 2 months and I can't wait to see the improvements!
• Fri 6/5: Friday Night Lights, Olympic Lifting Showdown!  We'll be re-testing 1RM for both clean & Jerk and Snatch in all classes that day.  Come on in at night for some beverages and excitement even if you got the workout in earlier in the day!
• Sat 6/6: Charity WOD, 9am, 10am. Partner WOD, friends/family welcome.  We are piggy backing off an event for a charity event in Boston for Ethan Lew's CFing friend recently diagnosed with ALS.  Donations voluntary, all proceeds will go directly to his friend.

Skill

• 4x400m run
• Rest exactly 2 minutes between runs

WOD

4 Rounds for time (15 minute cap) of:

• 4 Wall Climbs
• 12 KB thrusters, 53#/35# (alternate arms each round)
• 20 Russian twists, 53#/35#
• 200m Run

May 29, 2015

Announcements

• 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)! 
• Sat 5/29: May CFWP Goal Setting Workshop, 730am-9am. All welcome!  Coffee served, WODs after.
• Mon 6/1: We will be re-testing 50 (C2B) Pullups for time next Monday, 6/1!  It's been 2 months and I can't wait to see the improvements!
• Fri 6/5: Friday Night Lights, Olympic Lifting Showdown!  We'll be re-testing 1RM for both clean & Jerk and Snatch in all classes that day.  Come on in at night for some beverages and excitement even if you got the workout in earlier in the day!
• Sat 6/6: Charity WOD, 9am, 10am. Details to follow!

Strength

8 min EMOM of:

• 1 Power snatch + 1 squat snatch
• Compare to 5/15/15, aim to add 5# or complete more rounds at the heaviest weight from last time.

WOD

12 Minute AMRAP of:

• 10 Muscle-ups
• 20 Power snatches, 95#/65#
• 30 Burpees over bar

May 28, 2015

Announcements

• 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)! 
• Sat 5/29: May CFWP Goal Setting Workshop, 730am-9am. All welcome!  Coffee served, WODs after.
• Mon 6/1: We will be re-testing 50 (C2B) Pullups for time next Monday, 6/1!  It's been 2 months and I can't wait to see the improvements!
• Fri 6/5: Friday Night Lights, Olympic Lifting Showdown!  We'll be re-testing 1RM for both clean & Jerk and Snatch in all classes that day.  Come on in at night for some beverages and excitement even if you got the workout in earlier in the day!
• Sat 6/6: Charity WOD, 9am, 10am. Details to follow!

Strength

• Deadlift, work up to a heavy 3
• Handstand walking practice between sets

WOD

For time, 10-9-8-7-6-5-4-3-2-1 of:

• Deadlifts, 185#/135#
• Wall balls, 20#/14#
• Toes-to-bar

May 27, 2015

Announcements

• 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)! 
• Mon 6/1: We will be re-testing 50 (C2B) Pullups for time next Monday, 6/1!  It's been 2 months and I can't wait to see the improvements!
• Fri 6/5: Friday Night Lights, Olympic Lifting Showdown!  We'll be re-testing 1RM for both clean & Jerk and Snatch in all classes that day.  Come on in at night for some beverages and excitement even if you got the workout in earlier in the day!
• Sat 6/6: Charity WOD, 9am, 10am. Details to follow!

Strength

• Back Squat, 3x6 (up to 75%) & 3x1 (up to 95%), alternating and building
• Compare to 5/11/15
• Pendlay row, work up to a heavy 5 between sets

WOD

Four 3-minute rounds of:

• 400m Run
• 8 OH Lunges, 115#/75#
• ME KB swings, 70#/53# in remaining time

Rest 2 minute between rounds

May 26, 2015

Announcements

• 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)! 
• We will be re-testing 50 (C2B) Pullups for time next Monday, 6/1!  It's been 2 months and I can't wait to see the improvements!
• Friday Night Lights, Olympic Lifting Showdown 6/5!  We'll be re-testing 1RM for both clean & Jerk and Snatch in all classes that day.  Come on in at night for some beverages and excitement even if you got the workout in earlier in the day!
• Charity WOD, Saturday 6/6, 9am, 10am. Details to follow!

Strength

• Work up to a heavy complex of {1 Hang power clean + 1 Push press + 1 Hang squat clean + 1 Split jerk}
• Double under practice between sets

WOD

2 Rounds, for reps of each movement (go unbroken as long as possible):

• 1 min ME Power cleans, 135#/95#
• 1 min rest
• 1 min ME Double unders
• 1 min rest
• 1 min ME Row for calories
• 1 min rest
• 1 min ME HSPU
• 1 min rest

May 25, 2015

Announcements

• 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)! 
• Memorial Day holiday hours: Monday 5/25, 9am & 10am...for Murph!  There will scaling options available as always! 
• We will be re-testing 50 (C2B) Pullups for time next Monday, 6/1!  It's been 2 months and I can't wait to see the improvements!
• Friday Night Lights, Olympic Lifting Showdown 6/5!  We'll be re-testing 1RM for both clean & Jerk and Snatch in all classes that day.  Come on in at night for some beverages and excitement even if you got the workout in earlier in the day!
• Charity WOD, Saturday 6/6, 9am, 10am. Details to follow!

WOD: Murph

For time:

• Run 1 Mile
• 100 Pullups
• 200 Pushups
• 300 Squats
• Run 1 Mile

Partition the movements as desired.  Wear a 20# weight vest if you have one.  Compare to last Memorial Day. There are scaled/other workout options for anyone that does not want to do Murph (which is a totally fine decision - e.g. I will not be doing it).

May 23, 2015

Announcements

• 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)! 
• Memorial Day holiday hours: Monday 5/25, 9am & 10am...for Murph!  There will scaling options available as always!  You are welcome to do Murph on Saturday, or Sunday at open gym, if those times work better for you and you really want to do it.

Skill

• 10x100m Run
• Run every 90 seconds

WOD

In teams of 3 complete for time:

• 3000m Row in 500m intervals (each partner rows twice)

Non-rowing partners complete AMRAP of:

• 8 Turkish Get ups, 53#/35# (4 each partner, resting partner holds plank)
• 32 Goblet squats, 53#/35# (16 each partner, resting partner holds a handstand)
• 50 Grasshoppers (25 each partner, resting partner holds a squat)

May 22, 2015

Announcements

• 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)! 
• Memorial Day holiday hours: Monday 5/25, 9am & 10am...for Murph!  There will scaling options available as always!  You are welcome to do Murph on Saturday, or Sunday at open gym, if those times work better for you and you really want to do it.

Strength

• Split jerk, work up to a heavy 3
• Pendlay row, work up to a heavy 5 between sets

WOD

At 0:00, 5:00, 10:00 complete for 2 Rounds for time of:

• 3 Bar Muscle-ups
• Rd 1: 6 S2OH, 155#/105#; Rd 2: 12 Deadlift; 155#/105#
• 12 Wall balls, 20#/14#

May 21, 2015

Announcements

• 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)! 
• Memorial Day holiday hours: Monday 5/25, 9am & 10am...for Murph!  There will scaling options available as always!  You are welcome to do Murph on Saturday, or Sunday at open gym, if those times work better for you and you really want to do it.

Strength

• OHS, find a 1RM
• Perfect kipping practice between sets

WOD

4 minute AMRAP of:

• Row for calories

Rest 2 minutes, then 4 minute AMRAP of

• 8 OHS, 115#/75#
• 8 KB swings, 70#/53#

Rest 2 minutes,  then 4 minute AMRAP of

• 10 Toes-to-bar
• 10 Front rack lunges, 115#/75#

May 20, 2015

Announcements

• 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)! 
• Memorial Day holiday hours: Monday 5/25, 9am & 10am...for Murph!  There will scaling options available as always!  You are welcome to do Murph on Saturday, or Sunday at open gym, if those times work better for you and you really want to do it.

Strength

• Work up to a heavy {2 Hang Power snatch + 2 Hang squat snatch}
• Handstand walking practice between sets

WOD

For time:

• 60 Double unders
• 30 Power snatch, 115#/75#
• 800m Run
• 30 Box jumps, 30"/24"
• 60 Double unders

May 19, 2015

Announcements

• 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)! 
• Memorial Day holiday hours: Monday 5/25, 9am & 10am...for Murph!  There will scaling options available as always!  You are welcome to do Murph on Saturday, or Sunday at open gym, if those times work better for you and you really want to do it.

Strength

• Back squat, 5x3 @31x1
• Strict/weighted pullups between sets

WOD

12 Minute Rotating EMOM

• 15 C2B Pullups - aim for unbroken or ME in 30 seconds if you can't make 15
• 12 Burpees over bar - aim for 30 seconds
• 9 Front Squat, 155#/105# - 30 second cap

May 18, 2015

Announcements

• 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)! 

Strength

8 min EMOM of

• 1 Power clean + 1 squat clean
• Compare to 5/4/15 and aim to add 5# or complete more minutes at the highest weight from last time

WOD

3 Rounds for time of:

• 21 Power cleans, 115#/75#
• 15 Strict Ring Dips
• 400m Run