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.

July 24, 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! 
• 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.  Construction is underway, we'll continue to give updates on a firm move date! We aim to start classes there NLT Monday 8/3.

Strength

8 min EMOM of:

• 1 Hang squat snatch + 1 Squat snatch

WOD

12 Minute AMRAP of

• 200m Run
• 7 Power snatch, 115#/75#
• 7 OHS, 115#/75#
• 7 Toes-to-bar

July 23, 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! 
• 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.  Construction is underway, we'll continue to give updates on a firm move date! We aim to start classes there NLT Monday 8/3.
• Thank you so much to everyone who came out on Saturday morning to help lay the mats in the new space!  All of you helped so much, we really can't thank you enough.  Hopefully it got you excited to be training there very soon!

Strength

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

WOD

Complete 2 rounds of:
2 min AMRAP of

• Row for calories

Rest 1 minute then 2 Minute AMRAP of:

• 10 Deadlifts, 225#/155#
• 50 Double unders

Rest 1 minute then 2 Minute AMRAP of:

• 5 Strict C2B Pullups
• 20 Jumping lunges

Rest 1 minute

July 22, 2015

Announcements

• 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.  Construction is underway, we'll continue to give updates on a firm move date! We aim to start classes there NLT Monday 8/3.
• Thank you so much to everyone who came out on Saturday morning to help lay the mats in the new space!  All of you helped so much, we really can't thank you enough.  Hopefully it got you excited to be training there very soon!

Strength

• Strict press, find a heavy double; then take 80% and try to complete 2 sets of 5
• Pendlay row, work up to a heavy 5

WOD

For time:

• 30 S2OH, 135#/95#
• 400m Run
• 40 KB swings, 70#/53#
• 400m Run
• 50 Wall balls, 20#/14#

July 21, 2015

Announcements

• 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.  Construction is underway, we'll continue to give updates on a firm move date! We aim to start classes there NLT Monday 8/3.
• Thank you so much to everyone who came out on Saturday morning to help lay the mats in the new space!  All of you helped so much, we really can't thank you enough.  Hopefully it got you excited to be training there very soon!

Strength

• Hang power clean, work up to a heavy double
• L-sit practice between sets

WOD

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

• Hang power clean, 135#/95#
• Burpee box jumps, 24"/20"

July 20, 2015

Announcements

• 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.  Construction is underway, we'll continue to give updates on a firm move date! We aim to start classes there NLT Monday 8/3.
• Thank you so much to everyone who came out on Saturday morning to help lay the mats in the new space!  All of you helped so much, we really can't thank you enough.  Hopefully it got you excited to be training there very soon!

Strength

• Front Squat, 6x2 across @90% 1RM
• Strict/weighted ring dip practice between sets

WOD

With a running clock, at 0:00 complete for time, 12-9-6 of:

• Thrusters, 105#/70#
• C2B Pullups

at 5:00 complete for time, 6-9-12 of:

• Thrusters, 95#/65#
• Pullups

at 10:00 complete for time:

• 800m Run

July 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)! Construction is underway, we'll continue to give updates on a firm move date! We aim to start classes there NLT Monday 8/3.
• The new flooring was delivered yesterday! We'll be laying the mats in the new space this weekend - starting at 8am today!  Peak on FB for updates on times to help, but we plan on having the new gym open from 8am on.  We are highly encouraging you put a time cap on your help (and I will institute for you!) - I know there's a bunch of people planning on helping at 8am, then training at the 9am class.  Maybe we'll see you over there, and text Kristina or I if you're unsure if we're still over there working in the early afternoon.  Thanks everyone!

Skill

• 8x200m Run
• Run every 2 minutes

WOD

In teams of 3 complete:
4 min AMRAP of:

• 15/12 calorie row; one partner works at a time

Rest 1 minute, then 4 min AMRAP of:

• Bear crawls, 10m down and back
• Broad jump 10m down and back; Partners begin bear crawls when the teammate in front of them finishes the crawl.

Rest 1 minute, then 4 min AMRAP of:

• Bench press, 135#/95#; one partner works at a time, resting partners hold an air squat.

July 17, 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)! Construction is underway, we'll continue to give updates on a firm move date! We aim to start classes there NLT Monday 8/3.
• The new flooring is getting delivered today! We'll be laying the mats in the new space this weekend.  Let us know if you're interested in helping out!  I'll post on FB times we'll be over there working.

Strength

• Overhead squat, work up to a heavy double
• Ring/bar muscle-up practice between sets

WOD

Four 3-minute rounds of:

• Run 400m
• 8 OHS 135#/95#
• ME Bar MU in remaining time

Rest 2 minutes between rounds. Score is total Bar MU across all rounds.

July 16, 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)! Construction is underway, we'll continue to give updates on a firm move date! We aim to start classes there NLT Monday 8/3.
• The new flooring is getting delivered - we'll be laying the mats in the new space this weekend.  Let us know if you're interested in helping out!  I'll post on FB times we'll be over there working.

Strength

• Push press, find a heavy 3
• Push jerk, find a heavy 3; Begin the push jerk where your push press failed
• Pendlay row, work up to a heavy 5 (work rows between OH sets)

WOD

4 Rounds for time of:

• 15 Burpees
• 15 Wall balls, 20#/14#
• 50 Double unders

July 15, 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)! Construction is underway, we'll continue to give updates on a firm move date! We aim to start classes there NLT Monday 8/3.
• The new flooring is getting delivered - we'll be laying the mats in the new space this weekend.  Let us know if you're interested in helping out!  I'll post on FB times we'll be over there working.

Strength

• Hang power snatch, find a heavy double
• L-sit practice between sets

WOD

4 minutes of

• Row for calories

Rest 2 minutes, then 4 minute AMRAP of

• 8 Power snatch, 95#/65#
• 8 V-ups
• 8 Box jumps, 30"/24"

Rest 2 minutes, then 4 minute AMRAP of

• 8 Power snatch, 95#/65#
• 8 V-ups
• 8 Box jumps, 30"/24"

July 14, 2015

Announcements

• We signed a lease on a new 6000sf space for CFWP!  We will be moving in just a matter of weeks to 393 S. Broadway - roughly 800m from our current location (next to Kmart right by the Alameda light rail stop)! Construction is underway, we'll continue to give updates on a firm move date!  Expect classes to start there NLT 8/3, but there's a chance it might be earlier!

Strength

• Front squat, 5x3 @85% of 1RM
• Strict/weighted pullups between sets

WOD

8 Minutes EMOM of:

• Odd minutes: 10 Thrusters, 115#/75#
• Even minutes: 15 Pullups

Immediately after the last 15 pullups are finished, complete:

• 9 Thrusters, 95#/65#
• 9 Pullups

July 13, 2015

Announcements

• We signed a lease on a new 6000sf space for CFWP!  We will be moving in just a matter of weeks to 393 S. Broadway - roughly 800m from our current location (next to Kmart right by the Alameda light rail stop)! Construction is underway, we'll continue to give updates on a firm move date!  Expect classes to start there NLT 8/3, but there's a chance it might be earlier!

Strength

8 min EMOM of

• 1 Hang squat clean + 1 Squat clean

WOD

For time:

• Run 800m
• 10 Power cleans, 185#/135#
• 20 KB swings, 70#/53#
• 10 Power cleans, 185#/135#
• Run 800m

July 11, 2015

Announcements

• We signed a lease on a new 6000sf space for CFWP!  We will be moving in just a matter of weeks to 393 S. Broadway - roughly 800m from our current location (next to Kmart right by the Alameda light rail stop)! Construction is underway, we'll continue to give updates on a firm move date!  Expect classes to start there NLT 8/3, but there's a chance it might be earlier!

Skill

• 10x100m
• Run every 90 seconds

WOD

In teams of 3 complete for time:

• 180 cal row (partners switch every 3 minutes)

Non-rowing partners complete AMRAP of:

• 8 TGU, 53#/35# - one partner works at a time, switching after the working partner completes one on each arm
• 80 Jumping lunges - partition as desired with one partner working at a time

July 10, 2015

Announcements

• We signed a lease on a new 6000sf space for CFWP!  We will be moving in just a matter of weeks to 393 S. Broadway - roughly 800m from our current location (next to Kmart right by the Alameda light rail stop)! Construction is underway, we'll continue to give updates on a firm move date!  Expect classes to start there NLT 8/3, but there's a chance it might be earlier!

Strength

8 min EMOM

• 1 Power snatch + 1 squat snatch

WOD

3 Minute AMRAP of:

• 3 Power snatch, 155#/105#
• 7 Burpee over bar
• 21 Double unders

Rest 2 minutes, then 3 Minute AMRAP of:

• 5 Power snatch, 135#/95#
• 7 Burpee over bar
• 21 Double unders

Rest 2 minutes, then 3 Minute AMRAP of:

• 7 Power snatch, 115#/75#
• 7 Burpee over bar
• 21 Double unders

July 9, 2015

Announcements

• We signed a lease on a new 6000sf space for CFWP!  We will be moving in just a matter of weeks to 393 S. Broadway - roughly 800m from our current location (next to Kmart right by the Alameda light rail stop)! Construction is underway, we'll continue to give updates on a firm move date!  Expect classes to start there NLT 8/3, but there's a chance it might be earlier!

Strength

• OHS, work up to a heavy 3
• Pendlay row, work up to a heavy 5

WOD

10 Minute AMRAP of:

• 10 OHS, 95#/65#
• 10 Toes-to-bar
• 10 Box jumps, 30"/24"

July 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)! Construction is underway, we'll continue to give updates on a firm move date!

Strength

• Find a heavy of: 1 Power clean + 1 Push press + 1 Squat clean + 1 Split Jerk
• Strict/weighted pullups between sets

WOD

3 Rounds for time of:

• 9 Squat clean thrusters, 135#/95#
• 21 Pullups
• 400m Run

July 7, 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)! Construction is underway, we'll continue to give updates on a firm move date!

Strength

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

WOD

With a running clock, at 0:00 complete

• 30 Strict HSPU for time (5 minute cap, re-test from 5/4/15)

Then at 5:00, 9:00, and 13:00 complete

• 200m Run
• 7 Deadlifts, 255#/175#
• 21 KB swings, 70#/53#

July 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)! Construction is underway, we'll continue to give updates on a firm move date!

Strength

• Front squat, 3x5 across @ 80% 1RM
• Row 500m for time, re-test from 5/5/15

WOD

12 minute rotating EMOM of:

• 6 Muscle-ups
• 10 Front rack step ups, 95#/65#. 20"
• 15 Wall balls, 20#/14#

July 4, 2015 - Happy 4th of July!

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)! Construction is underway, we'll continue to give updates on a firm move date!
• Remember there is only one class today, at 9am.  There will be open gym at 10am.

Skill

• 4x400m run
• Rest exactly 2 minutes between runs

WOD

12 Minute AMRAP of:

• 3 Wall climbs
• 12 KB snatch, 53#/35# alternating arms
• 18 Goblet squats, 53#/35#
• 200m Run with Medball, 20#/14#

July 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)! Construction is underway, we'll continue to give updates on a firm move date!
• There will be holiday hours the end of this week with the July 4th weekend:
  • Friday 7/3: 9am class, 10am open gym
  • Saturday 7/4: 9am class, 10am open gym
  • Sunday 7/5: 11am open gym

Strength

• OHS, work up to a heavy 5
• Strict/weighted pullups between sets

WOD

For time:

• 10 Strict Pullups
• 15 OHS, 115#/75#
• 10 Strict Pullups
• 15 Back rack lunges, 115#/75#
• 800m Run
• 15 Back rack lunges, 115#/75#
• 10 Strict Pullups
• 15 OHS, 115#/75#
• 10 Strict Pullups