September 9, 2015

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! 
• We are hosting Gymnastics clinics on Saturday 9/19 - i99Fit.  Level 1 Clinic 10am, Level 2 Clinic 130pm.  Look for details about sign-up/payment link on FB, and at the gym!

Strength

8 min EMOM of:

• 1 Hang squat clean + 1 Squat clean
• Compare to 8/26/15

WOD

For time, 12-9-6 of

• Squat clean, 135#/95#
• Strict ring dips

Rest 3 minutes then Repeat.

September 8, 2015

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! 
• We are hosting Gymnastics clinics on Saturday 9/19 - i99Fit.  Level 1 Clinic 10am, Level 2 Clinic 130pm.  Look for details about sign-up/payment link on FB, and at the gym!

Strength

• Front squat, 1RM
• September Gymnastics Test: E2MO2Mx3: ME strict pullups

WOD

With a repeating 3:00 clock:

• Round 1: For time, run 400m
• Round 2: For time, complete 40 KB swings, 70#/53#
• Round 3: For time complete 40 KB lunges, 70#/53#
• Round 4: For time, complete 20 KB swings then 20 KB lunges, 70#/53#
• Round 5: For time, run 400m

September 7, 2015

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! 
• We will have holiday hours today, Monday 9/7 for Labor Day: 9am, 10am, and open gym at 11am.
• We are hosting Gymnastics clinics on Saturday 9/19 - i99Fit.  Level 1 Clinic 10am, Level 2 Clinic 130pm.  Look for details on FB and at the gym!

Strength

• Strict press, 5x3 across
• Pendlay row, 5x5, between sets

WOD

In teams of 2, complete

• 50 S2OH, 135#/95#
• 100 Deadlifts, 135#/95#
• 150 Wall balls, 20#/14#
• 200 Double unders
• 250m Row (each)

One partner working at a time.  Aim for big sets today (except don't push it on the deadlifts), and row all out.

September 5, 2015

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.  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 start next week! 
• We will have holiday hours on Monday 9/7 for Labor Day: 9am, 10am, and open gym at 11am.
• We are hosting Gymnastics clinics on Saturday 9/19 - i99Fit.  Level 1 Clinic 10am, Level 2 Clinic 130pm.  Look for details on FB and at the gym!

Skill

• 3x800m Run
• Rest exactly 3 min between runs

WOD

In teams of 4:

• Assault bike for 240 calories; partners switch every 30 cal

Non-biking partners complete:

• ME Turkish Get Ups, alternating arms 53#/35#; partners complete sets of 6 before switching
• ME {Farmer's Carry 20m + Bear Crawl 20m}

Only one partner works on a given movement at a time. The farmer's carry + bear crawl is considered one movement.

September 4, 2015

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.  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 start next week! 
• We will have holiday hours on Monday 9/7 for Labor Day: 9am, 10am, and open gym at 11am.
• We are hosting Gymnastics clinics on Saturday 9/19 - i99Fit.  Level 1 Clinic 10am, Level 2 Clinic 130pm.  Look for details on FB and at the gym!

Strength

8 min EMOM of

• 1 Hang squat snatch + 1 Squat snatch
• Compare to 8/19, try to get more minutes at your heaviest weight or add 5#.

WOD

Four 3-minute rounds of:

• Run 400m
• 5 Box jumps, 30"/24"
• Squat snatch, 135#/95# in remaining time

Rest 2 minutes between rounds. Score is total squat snatches.

September 3, 2015

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.  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 start next week! 
• We will have holiday hours on Monday 9/7 for Labor Day: 9am, 10am, and open gym at 11am.
• We are hosting Gymnastics clinics on Saturday 9/19 - i99Fit.  Level 1 Clinic 10am, Level 2 Clinic 130pm.  Look for details on FB and at the gym!

Strength

• Split jerk, find a heavy 5
• Strict/weighted pullups between sets

WOD

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

• Push press, 115#/75#
• Burpee Pullups
• KB swings, 70#/53#

September 2, 2015

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.  Free unlimited off street parking!
• If you're excited by what you saw on ESPN recently with the CrossFit Games, 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!

Strength

• Deadlift, work up to a heavy double
• Strict/weighted ring dip practice between sets

WOD

6 minutes of:

• Row for meters

Rest 3 minutes then

6 Minute AMRAP of:

• 10 SDHP, 95#/65#
• 15 Wall balls, 20#/14#
• 50 Double unders

September 1, 2015

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.  Free unlimited off street parking!
• If you're excited by what you saw on ESPN recently with the CrossFit Games, 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!

Strength

• Front squat, 6x2 across (5# more than 8/2)
• This is the 9th and final week of the front squat cycle - 1RM test next week!
• Perfect kip swing practice between sets

WOD

12 Minute AMRAP of:

• 20 Back squats, 135#/95#
• 200m Run
• 20 C2B Pullups
• 200m Run

August 31, 2015

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.  Free unlimited off street parking!
• If you're excited by what you saw on ESPN recently with the CrossFit Games, 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!

Strength

• Find a heavy of {1 Hang power clean + 1 hang squat clean + 1 Power clean + 1 Squat clean}
• HSPU/HS walking practice between sets

WOD

For time, 21-15-9 of:

• Power cleans, 135#/95#
• HSPU
• Toes-to-bar

August 29, 2015

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.  Free unlimited off street parking!
• If you're excited by what you saw on ESPN recently with the CrossFit Games, 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! 
• There will be no open gym this Sunday (8/30).  We'll be back to normal next weekend!

Strength

• Row intervals, 8x250m
• Alternate back and forth with a partner until you have each completed eight rows; score is your slowest row

WOD

In teams of 2, complete for time:

• One 1000m Run each with a plate, 45#/35# (one partner runs at a time)

Non-running partner completes an AMRAP of:

• 45 Sec HS hold
• 16 Medball step ups, 20#/14#, 20"
• 45 Sec Plank
• 16 Medball cleans, 20#/14#

August 28, 2015

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.  Free unlimited off street parking!
• If you're excited by what you saw on ESPN recently with the CrossFit Games, 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! 
• There will be no open gym this Sunday (8/30).  We'll be back to normal next weekend!

Strength

• OHS work up to a heavy 3, or Back squat 5x3 across
• Bar Muscle-up practice between sets

WOD

12 Minute AMRAP of:

• 5 Bar Muscle-ups
• 10 OHS, 115#/75#
• 15 KB swings, 53#/35#
• Run 200m

August 27, 2015

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.  Free unlimited off street parking!
• If you're excited by what you saw on ESPN recently with the CrossFit Games, 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! 
• We have a one-time schedule change with morning classes this Friday.  On Friday 8/28, the AM classes will be 5am and 6am.   It's just this one day, we're back to normal (530am and 630am) on Monday 8/30!

Strength

• Power snatch, find a heavy 3
• L-sit practice between sets

WOD

For total reps of each movement complete 2 rounds of:

• 1 Minute Assault Bike for Calories, Rest 1 minute
• 1 Minute ME Power snatch, 135#/95# (Rx+ 155#/105#), Rest 1 minute
• 1 minute ME Wall balls, 20#/14# (Rx+ 30#/20#), Rest 1 minute
• 1 minute ME V-ups (Rx+ strict T2B), Rest 1 minute

August 26, 2015

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.  Free unlimited off street parking!
• If you're excited by what you saw on ESPN recently with the CrossFit Games, 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! 
• We have a one-time schedule change with morning classes this Friday.  On Friday 8/28, the AM classes will be 5am and 6am.   It's just this one day, we're back to normal (530am and 630am) on Monday 8/30!

Strength

8 min EMOM of

• 1 Hang squat clean + 1 Squat clean
• Aim for 5# more (or more minutes at your heaviest weight) compared to 8/11

WOD

5 Rounds for time of:

• 7 Squat clean, 115#/75#
• 7 Burpee Box jumps, 30"/24"
• 7 Strict ring dips

August 25, 2015

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.  Free unlimited off street parking!
• If you're excited by what you saw on ESPN recently with the CrossFit Games, 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! 
• We have a one-time schedule change with morning classes this Friday.  On Friday 8/28, the AM classes will be 5am and 6am.   It's just this one day, we're back to normal (530am and 630am) on Monday 8/30!

Strength

• Strict press, find a heavy 3
• Push press, find a heavy 3
• Pendlay Row between sets

WOD

For time:

• Row 1000m
• 20 S2OH, 155#/105#
• 50 Double unders
• 15 S2OH, 155#/105#
• 50 Double unders
• 10 S2OH, 155#/105#
• 50 Double unders

August 24, 2015

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.  Free unlimited off street parking!
• If you're excited by what you saw on ESPN recently with the CrossFit Games, 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! 

Strength

• Front squat, 5x3 across, 5# more than on 8/4
• Strict/weighted pullups between sets

WOD

Four 3-minute rounds of:

• Run 400m

Then AMRAP of:

• 12 Front rack lunges, 135#/95#
• ME C2B Pullups in remaining time

Rest 2 Minutes between rounds. Score is total Pullups.

August 22, 2015

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.  Free unlimited off street parking!
• Today we are hosting our annual CFWP Summer Throwdown!  There will be no regular classes in lieu of the event.  2 WODs and 2 Floaters, friends/family/all skill levels welcome.  Hope to see you all there! 
• If you're excited by what you saw on ESPN recently with the CrossFit Games, 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! 

2015 CFWP Summer Throwdown!

• See all the Events here!

CFWP Summer Throwdown - 8/22/15

WOD 1: Medley

In 10 minutes for total reps, with one partner working at a time, complete:

3 Rounds of:

• 5 Clean & Jerks, 135#/95#
• 30 Wall Balls, 20#/14#

Once 3 rounds are completed, then

• 30 burpees over bar

then once burpees are completed:

• ME Double Unders in remaining time.

Scoring: Total reps.  Each round of C&J + WB is 45 reps; all 3 rounds completed is 135 reps.  Completing the burpees makes 165 total reps.  Any double unders are added to this number.

Rx standards: One partner works at a time, whether your team requires different weights (mixed gender, scaled, etc) or not.  Share the reps however you like.  BB starts on the floor for every rep, touches the front rack position, and finishes with full extension OH (hips, knees, elbows extended).  Wall balls over blue line for guys, in blue line for ladies. Burpees are 2 foot takeoff and landing.  Double unders only count if the rope passes twice under both feet (so don’t count any reps you trip up on).  Each teammate can hold their own rope but only one partner works at a time.

WOD 2: Bear and Boat

In 10 minutes, with partners alternating every round, complete AMRepsAP of:

• 10m Bear Crawl
• 7 Toes-to-bar
• 7 Front squat, 135#/95#
• 7 Pullups
• 10m Bear Crawl

Scoring: Total reps.  While partner A completes 1 round, partner B is rowing for calories, then switch. Each 10m bear crawl is partitioned into 2 “reps”, so there are 25 reps/round in the AMRAP.  Throughout, team accumulates as many calories as possible on the rower, and adds them to their reps for the AMRAP.  For example: 3 rounds plus 10m bear crawl and 5 toes-to-bar (82 reps) plus 74 calories on the rower would be a score of 156.  Higher is better.

Rx standards: For the bear crawl, both hands start behind the designated line and both hands finish across the designated line. BB comes from the floor.  You know the standards for the rest (toes hit the bar at the same time, feet pass back through parallel, chin over the bar on pullups, etc).

Floater 1: Pain Cave

For time:

• 400m x 2 (Relay-style)

Each partner will run 400m, one at a time.  “Resting” partner completes ME Assault Bike for calories (while partner is running).     

Scoring: The time starts with the first runner having both feet on the mat (off the wood) by the back right door, and the other partner on the bike. When the first runner returns and tags the partner on the bike, they switch.  The event is completed when the second runner gets both feet on the mat (off the wood), and calories are recorded at this time (no additional calories from the bike spinning after the runs are completed).  Record the time for both partners to complete the runs (in seconds), and subtract the number of calories achieved on the bike. E.g. 3:20 for the runs is 200 seconds.   If the bike reads 45 calories when the second runner returns from the run, the score is 200-45=155. Lower is better.

Floater 2: Snatch Complex

In 6 minutes, each partner finds a max of:

• 2 Snatch-grip Deadlift + 2 Hang Snatch (any type) + 2 OH walking lunges (1 right + 1 left).

Make as many attempts as you want in the 6 minutes, only one partner working at a time.

Scoring: Score is the total of each partner’s heaviest lift completed within the 6 minute timecap.  For example:  Partner 1 successfully completes 100#. Then partner 2 successfully completes 115#.  Then partner 1 successfully completes 115#.  Then partner 2 fails while attempting 125#.  Total score would be 115 + 115 = 230.  Higher is better.

Rx standards: Deadlifts are touch-n-go; each snatch finishes in full knee, hip, elbow extension with bar OH; lunges are FORWARD and require the knee to touch the floor and bar is under control OH when the feet come back together. Feet return together on the ground before second lunge is started, and to complete the second lunge.  After the second deadlift, the barbell cannot touch the ground again until after the final lunge is completed.

August 21, 2015

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.  Free unlimited off street parking!
• This Saturday at 9am we are hosting our annual CFWP Summer Throwdown!  There will be no regular classes in lieu of the event.  2 WODs and 2 Floaters, friends/family/all skill levels welcome.  See more info here and sign up here!
• If you're excited by what you saw on ESPN recently with the CrossFit Games, 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! 

Strength

• Thruster, find a heavy 3 (from the floor)
• L-sit practice between sets

WOD

9 Minute AMRepsAP of 3-6-9-12... of:

• Thruster, 115#/75#
• Burpee over bar
• Toes-to-bar

So complete 3 of each, 6 of each, 9 of each, etc.

August 20, 2015

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.  Free unlimited off street parking!
• This Saturday at 9am we are hosting our annual CFWP Summer Throwdown!  There will be no regular classes in lieu of the event.  2 WODs and 2 Floaters, friends/family/all skill levels welcome.  See more info here and sign up here!
• If you're excited by what you saw on ESPN recently with the CrossFit Games, 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! 

Strength

• Deadlift, work up to a heavy 3
• Strict/weighted pullups between sets

WOD

5 Rounds for time of:

• 7 Deadlift, 185#/135# (Rx+ 255#/175#)
• 7 Box jump, 30"/24"
• 7 Strict Pullups
• 200m Run

August 19, 2015

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 - right next to Kmart on the west side of the complex.  Free unlimited off street parking!
• This Saturday at 9am we are hosting our annual CFWP Summer Throwdown!  There will be no regular classes in lieu of the event.  2 WODs and 2 Floaters, friends/family/all skill levels welcome.  See more info here and sign up here!
• If you're excited by what you saw on ESPN recently with the CrossFit Games, 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! 

Strength

8 min EMOM of

• 1 Hang squat snatch + 1 Squat snatch
• Compare to 8/7/15

WOD

2 Rounds of
2 min AMRAP of:

• Row for calories

Rest 1 minute, then 2 Minute AMRAP of:

• Squat snatch, 135#/95#

Rest 1 minute, then 2 Minute AMRAP of:

• 10 Strict Ring Dips
• 50 Double unders

Rest 1 minute