October 2, 2015

Announcements

• This is the second month operating at our new location - 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!
• Sunday Open Gym hours change!  Sunday Open Gym hours are now 9am-1030am.
• We are happy to announce the additional of Gabriel Romero to our coaching staff!  Gabriel has begun coaching with us THIS WEEK!  Many of you have had a chance to meet him over the past few weeks, and if you haven't, you will soon!
• We have added Oly lifting hours to the schedule starting THIS WEEK!  Our new Olympic Lifting coach Kalee Noe is now coaching from 4-6pm on MWF.  Come in any time during that window to get some Oly work in! 
• Lots of social happenings this weekend - hike to Crystal Mill in Marble, CO; bike pub crawl starting at Findley's Pub Sat 6pm (NASCAR themed attire); Gabriel's competing in a charity WOD at Front Range CrossFit both weekend days.  Peak on our FB page for details!

Strength

8 min EMOM of:

• 1 Hang squat snatch + 1 Squat snatch
• Compare to 9/18

WOD

3 Rounds for time of:

• 8 Squat snatch, 135#/95#
• 16 Toes-to-bar

Run 800m BETWEEN rounds (so 2 runs total)

October 1, 2015

Announcements

• This is the second month operating at our new location - 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!
• Sunday Open Gym hours change!  Sunday Open Gym hours are now 9am-1030am.
• We are happy to announce the additional of Gabriel Romero to our coaching staff!  Gabriel has begun coaching with us THIS WEEK!  Many of you have had a chance to meet him over the past few weeks, and if you haven't, you will soon!
• We are adding Oly lifting hours to the schedule starting THIS WEEK!  Our new Olympic Lifting coach Kalee Noe is now coaching from 4-6pm on MWF.  Come in any time during that window to get some Oly work in! 

Strength

• OHS (or front squat), find a heavy single with tempo 55x1 (compare to 9/11)
• Pendlay Row work up to a heavy 5 between sets

WOD

2 rounds of:

• 1 Minute 15 OHS, 115#/75#, plank hold in remaining time
• 1 Minute Burpees over the bar, 1 Minute Off
• 1 Minute Assault Bike for calories, 1 Minute Off
• 1 Minute Double unders, 1 Minute off

September 30, 2015

Announcements

• This is the second month operating at our new location - 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!
• Sunday Open Gym hours change!  Sunday Open Gym hours are now 9am-1030am.
• We are happy to announce the additional of Gabriel Romero to our coaching staff!  Gabriel will be begin coaching with us THIS WEEK!  We'll get a bio up ASAP.  Many of you have had a chance to meet him over the past few weeks, and if you haven't, you will soon!
• We are adding Oly lifting hours to the schedule starting THIS WEEK!  Our new Olympic Lifting coach Kalee Noe will be coaching from 4-6pm on MWF.  Come in any time during that window to get some Oly work in! 

Strength

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

WOD

6 minutes of

• Row for meters (compare to 9/16/15)

Rest 3 minutes then 6 min AMRAP of:

• 5 strict C2B pullups (Rx+ 1 strict MU + 2 kipping MU)
• 10 DL, 185#/135# (Rx+ 255#/175#)
• 15 Wall balls, 20#/14# (Rx+ 30#/20#)

September 29, 2015

Announcements

• This is the second month operating at our new location - 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!
• Sunday Open Gym hours change!  Sunday Open Gym hours are now 9am-1030am.
• We are happy to announce the additional of Gabriel Romero to our coaching staff!  Gabriel will be begin coaching with us THIS WEEK!  We'll get a bio up ASAP.  Many of you have had a chance to meet him over the past few weeks, and if you haven't, you will soon!
• We are adding Oly lifting hours to the schedule starting THIS WEEK!  Our new Olympic Lifting coach Kalee Noe will be coaching from 4-6pm on MWF.  Come in any time during that window to get some Oly work in! 

Strength

• Work to a heavy of {1 Power Clean + 1 squat clean + 1 Push Jerk + 1 Split Jerk}
• L-sit/GHD practice between sets

WOD

For time:

• 21 Power cleans, 155#/105#
• 400m Run
• 15 S2OH, 155#/105#
• 400m Run
• 9 Clean & Jerk, 155#/105#
• 400m Run

September 28, 2015

Announcements

• This is the second month operating at our new location - 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!
• Sunday Open Gym hours change!  Sunday Open Gym hours are now 9am-1030am.
• We are happy to announce the additional of Gabriel Romero to our coaching staff!  Gabriel will be begin coaching with us TODAY!  We'll get a bio up ASAP.  Many of you have had a chance to meet him over the past few weeks, and if you haven't, you will soon!
• We are adding Oly lifting hours to the schedule starting TODAY!  Our new Olympic Lifting coach Kalee Noe will be coaching from 4-6pm on MWF.  Come in any time during that window to get some Oly work in! 

Strength

• Back squat, 5x3 across 85%1RM
• Strict/weighted pullups x3 between sets

WOD

12 Minute Rotating EMOM

• 30 Sec ME Front squat, 135#/95#, 30 sec off
• 30 Sec ME C2B Pullups, 30 sec off
• 30 Sec ME Box jumps 30"/24" (no rebounding), 30 sec off

Score is lowest of each. Aim for consistency.

September 26, 2015

Announcements

• This is the second month operating at our new location - 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!
• Sunday Open Gym hours change!  Sunday Open Gym hours are now 9am-1030am.
• We are happy to announce the additional of Gabriel Romero to our coaching staff!  Gabriel will be begin coaching with us next week, starting on Monday 9/28.  We'll get a bio up ASAP.  Many of you have had a chance to meet him over the past few weeks, and if you haven't, you will soon!
• We are adding Oly lifting hours to the schedule starting next week!  As of Monday 9/28, our new Olympic Lifting coach Kalee Noe will be coaching from 4-6pm on MWF.  Come in any time during that window to get some Oly work in! 
• There are 6 CFWPers competing at the Girls Gone Rx competition at CF Eminence today!  Heat times are the same for our 2 teams, Barbell Babes (Bri, Kalli, Lyndsy) and Golden Girls (Marcy, Lindsey, and Laura W): 9:24am, 12:45pm, and 3:50pm.   There will be a tent for CFWP set up somewhere with a CFWP - location TBD based on what's available when they all arrive.  Hope to see some of you there!

Strength

• Sled push 8x40m

WOD

14 Minute AMRAP of:

• 4 Turkish Get-Ups, 53#/35# (Rx+ 55#/35# barbell)
• 16 Medball cleans, 20#/14# (Rx+ 30#/20#)
• 32 Grasshoppers
• Run 200m with Med ball, 20#/14# (Rx+ 30#/20#)

September 25, 2015

Announcements

• This is the second month operating at our new location - 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!
• Sunday Open Gym hours change!  Sunday Open Gym hours are now 9am-1030am.
• We are happy to announce the additional of Gabriel Romero to our coaching staff!  Gabriel will be begin coaching with us next week, starting on Monday 9/28.  We'll get a bio up ASAP.  Many of you have had a chance to meet him over the past few weeks, and if you haven't, you will soon!
• We are adding Oly lifting hours to the schedule starting next week!  As of Monday 9/28, our new Olympic Lifting coach Kalee Noe will be coaching from 4-6pm on MWF.  Come in any time during that window to get some Oly work in! 

Strength

• OHS, work up to a heavy 5 with tempo 13x1
• Rope climb practice between sets

WOD

2 Rounds of:

• Row 3 minutes

Rest 2 minutes, then 3 Minute AMRAP of:

• 5 Bar Muscle-ups
• 10 OHS, 95#/65#

Rest 2 minutes

September 24, 2015

Announcements

• This is the second month operating at our new location - 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!
• Sunday Open Gym hours change!  Sunday Open Gym hours are now 9am-1030am.
• We are happy to announce the additional of Gabriel Romero to our coaching staff!  Gabriel will be begin coaching with us next week, starting on Monday 9/28.  We'll get a bio up ASAP.  Many of you have had a chance to meet him over the past few weeks, and if you haven't, you will soon!
• We are adding Oly lifting hours to the schedule starting next week!  As of Monday 9/28, our new Olympic Lifting coach Kalee Noe will be coaching from 4-6pm on MWF.  Come in any time during that window to get some Oly work in! 

Strength

• Bench press, 5x5 across
• Pendlay row, 5x5, between sets

WOD

5 Rounds for time of:

• 5 Strict HSPU
• 10 Toes-to-bar
• 15 KB Swings, 70#/53#
• 200m Run

September 23, 2015

Announcements

• This is the second month operating at our new location - 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!
• Sunday Open Gym hours change!  Sunday Open Gym hours are now 9am-1030am.
• We are happy to announce the additional of Gabriel Romero to our coaching staff!  Gabriel will be begin coaching with us next week, starting on Monday 9/28.  We'll get a bio up ASAP.  Many of you have had a chance to meet him over the past few weeks, and if you haven't, you will soon!
• We are adding Oly lifting hours to the schedule starting next week!  As of Monday 9/28, our new Olympic Lifting coach Kalee Noe will be coaching from 4-6pm on MWF.  Come in any time during that window to get some Oly work in! 

Strength

• Find a heavy single of the following halting snatch (pull from the floor): 2 second pause at the knee cap, 2 second pause in the high hang, 2 second pause in the catch position
• Strict/weighted ring dip practice between sets

WOD

12 Minute AMRAP of:

• 7 Strict Ring Dips (Rx+ 35#/20#)
• 7 Box jumps, 30"/24" (Rx+ 36"/30")
• 7 Power snatch, 135#/95# (Rx+ 155#/105#)
• 400m Run

September 22, 2015

Announcements

• This is our second month operating 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!
• Sunday Open Gym hours change!  Sunday Open Gym hours are now 9am-1030am.
• We are happy to announce the additional of Gabriel Romero to our coaching staff!  Gabriel will be begin coaching with us next week, starting on Monday 9/28.  We'll get a bio up ASAP.  Many of you have had a chance to meet him over the past few weeks, and if you haven't, you will soon!
• We are adding Oly lifting hours to the schedule starting next week!  As of Monday 9/28, our new Olympic Lifting coach Kalee Noe will be coaching from 4-6pm on MWF.  Come in any time during that window to get some Oly work in! 

Strength

• Back squat, 3x5 across 80% 1RM
• Strict/weighted pullups between sets

WOD

Complete:

• 2 Min ME Wall Balls, 20#/14# (if you can do 2 minutes UB with 20#/14#, then Rx+ 30#/20#)
• Rest 2 minutes
• 2 Minute ME Pullups (if you can do more than 40 chin-over pullups in 2 minutes, then Rx+ C2B)
• Rest 2 minutes
• 2 Min ME Back rack Step ups, 95#/65#, 20"
• Rest 2 minutes
• 2 Min ME Bike for cal

September 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, 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!
• Sunday Open Gym hours change!  Sunday Open Gym hours are now 9am-1030am.
• We adding Oly lifting hours to the schedule starting next week!  As of Monday 9/28, our new Olympic Lifting coach Kalee Noe will be coaching from 4-6pm on MWF.  Come in any time during that window to get some Oly work in!  Kalee will be at the gym today at 5pm to meet folks and see everyone clean!

Strength

8 min EMOM of

• 1 Hang squat clean + 1 Squat clean
• Compare to 9/9/15

WOD

For time:

• 20 Squat clean thrusters, 115#/75#
• 40 Burpee over bar
• 20 Clean & jerk, 115#/75#

After every 10 reps, complete 20 Double unders

September 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 - 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 gymnastics clinics have been cancelled for Saturday, so we will have our normal hours today (classes 9am, 10am, open gym 11am). 
• Sunday Open Gym hours change!  New Sunday Open Gym hours will be 9am-1030am, starting this week (Sun 9/20).
• Gabe is competing today - his first ever CF comp!  It's in Cheyenne (Frontier CrossFit) and his heat times are 9:50am, 11:45am, 215pm.  I believe at the very least Varca and Bri are heading up to support him, peak on FB for meeting time/place if you want to hitch a ride!

Skill

• 4x400m run
• Rest exactly 2 minutes between runs

WOD

In teams of 2:
8 minute EMOM of:

• Odd: 15/12 cal bike
• Even: HS hold

Rest 2 minutes then 8 Min AMRAP of:

• 20 One-arm KB OH Lunge, 53#/35# (Rx+ 70#/53# or 55#/35# barbell)
• 20 KB snatch, 53#/35# (Rx+ 70#/53# or 55#/35# barbell)

In the EMOM, partners start at opposite stations and switch every minute.  In the AMRAP, only one partner works at a time.

September 18, 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! 
• The gymnastics clinics have been cancelled for Saturday, so we will have our normal hours Sat 9/19 (classes 9am, 10am, open gym 11am). 
• Sunday Open Gym hours change!  New Sunday Open Gym hours will be 9am-1030am, starting this week (Sun 9/20). 
• Gabe is competing on Saturday (9/19) - his first ever CF comp!  It's in Cheyenne (Frontier CrossFit) and his heat times are 9:50am, 11:45am, 215pm.  I believe at the very least Varca and Bri are heading up to support him, peak on FB for meeting time/place if you want to hitch a ride!

Strength

8 min EMOM of

• 1 Hang squat snatch + 1 Squat snatch
• Compare to 9/4/15

WOD

Five 2-minute Rounds of:

• Run 200m
• 5 Hang squat snatch, 115#/75#
• In remaining time, AMRepsAP of alternating Toes-to-bar and C2B Pullups

Rest 1 minute between rounds.  Score is the total gymnastic reps completed.

September 17, 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! 
• The gymnastics clinics have been cancelled for Saturday, so we will have our normal hours Sat 9/19 (classes 9am, 10am, open gym 11am). 
• Sunday Open Gym hours change!  New Sunday Open Gym hours will be 9am-1030am, starting this week (Sun 9/20).

Strength

• Deadlift, work up to a heavy 5
• Strict/weighted ring dip practice between sets

WOD

4 Rounds for time of:

• 8 Strict Ring dips (Rx+ 26#/15#)
• 10 Deadlift, 185#/135# (Rx+ 255#/175#)
• 10 Box jumps, 30"/24" (Rx+ 36"/30")
• 12 Wall balls, 20#/14# (Rx+ 30#/20#)

September 16, 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 ($65), Level 2 Clinic 130pm ($75).  Find out more info and sign up here!

Strength

• OHS, 5x3 building of 33x1
• L-sit/GHD practice between sets

WOD

6 Minutes of:

• Row for meters (compare to 9/1/15)

Rest 3 minutes then 6 Minute AMRAP of:

• 10 OHS, 115#/75#
• 45 Sec plank

September 15, 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 ($65), Level 2 Clinic 130pm ($75).  Find out more info and sign up here!

Strength

• Hang squat clean + Split jerk, work up to a heavy double
• Double under practice between sets

WOD

12 Minute Rotating EMOM (4 rounds) of:

• 30 Sec ME Unbroken Clean & jerk, 135#/95#, 30 sec off
• 30 Sec ME Burpee over bar, 30 sec off
• 30 Sec ME Double unders, 30 sec off

Score for each movement is the lowest of the 4 rounds. Aim for consistency.

September 14, 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 ($65), Level 2 Clinic 130pm ($75).  Find out more info and sign up here!

Strength

• Back squat, find a heavy 8
• Strict/weighted pullups between sets

WOD

14 Minute AMRAP of:

• 7 Front squat, 155#/105#
• 7 Strict C2B Pullups
• 14 KB swings, 53#/35#
• 400m Run

September 12, 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! 
• The September CFWP Goal Setting Workshop is today, 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

• 10x (0:20 on, 0:40 off) row for calories
• E2O2 x3: ME sets bench press, 135#/95#

WOD

For time:

• 800m Run
• 4 Wall climbs
• 20 Russian twists, 45#/35#
• 40 G2OH, 45#/35#
• 20 Russian twists, 45#/35#
• 4 Wall climbs
• 800m Run

September 11, 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! 
• 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

September 10, 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! 
• 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

• Find a heavy of {1 Hang power snatch + 1 hang squat snatch+ 1 Power snatch + 1 Squat snatch}
• L-sit/GHD practice between sets

WOD

12 Minute AMRAP of:

• 8 Power snatch, 115#/75#
• 8 Burpee over the bar
• 8 Toes-to-bar
• 200m Run