November 18, 2015

Announcements

• 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!  And remember we have free unlimited off street parking!

Strength

8 min EMOM of

• 1 Hang squat snatch + 1 Squat snatch; compare to 11/4

WOD

3 Rounds for time:

• 400m
• 8 Power snatch, 135#/95#
• 8 Box jumps, 36"/30"

November 17, 2015

Announcements

• ***Update (430am).  CFWP is open for open for classes this morning 530am and 630am.
• 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!  And remember we have free unlimited off street parking!

Strength

• Back squat, 6x2 across, 5# more than 10/26
• Muscle-up/perfect kipping practice between sets

WOD

6 Minute AMRAP of:

• 250m Row
• 12 Front rack lunges 115#/75#

Rest 3 minutes then 6 Minute EMOM of:

• 3 Muscle-ups
• 6 KB swings, 70#/53#

November 16, 2015

Announcements

• 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!  And remember we have free unlimited off street parking!

• There's been growing interest in more formalized/structured mobility work, and tonight (Monday 11/16) at 7pm one of our athletes, Paul B, will be coaching just such a class! Paul coaches yoga/mobility at Awaken (local gymnastics gym) and we're excited about the possibility of having him run regular mobility classes at CFWP! Come check it out if you're interested!

Strength

• Work up to a heavy 3-position clean: {Hang squat clean above the knee + Hang squat clean below the knee + Squat clean}
• Strict/weighted ring dip practice between sets

WOD

For time, 4-8-12-8-4 of:

• Squat clean, 135#/95# (Rx+ 155#/105#)
• Strict Ring Dips (Rx+ Weighted Strict Ring Dips 26#/13#)

Complete 50 Double unders between rounds (so 4 sets of double unders).

November 14, 2015

Announcements

• 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!  And remember we have free unlimited off street parking!
• Three events happening TODAY, Saturday 11/14! 

1. November CFWP Goal Setting Workshop, 730am-9am.  Come for coffee and discussion (non-fitness related themes), stay for the 9am WOD! 
2. CFWP Ladies Night at LT's house, 6pm. 
3. CFWP Guys Poker Night, 7pm.  Check FB or ask Ethan or LT at the gym for details on Ladies or Guys Night!.

Skill

• 3x800m Run
• Rest exactly 3 min between runs

WOD

In teams of 2, while rowing for max calories, complete 6 rounds for time of:

• 4 Turkish Get Ups, 53#/35# (Rx+ 55#/35# barbell)
• 16 Med ball Step Ups, 20#/14#, 20" (Rx+ 16 Pistols)

Partners alternate rounds (so each completes 3 rounds); partner not working through the rounds is rowing for calories.

November 13, 2015

Announcements

• 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!  And remember we have free unlimited off street parking!
• Three events happening this Saturday 11/14! 

1. November CFWP Goal Setting Workshop, 730am-9am.  Come for coffee and discussion (non-fitness related themes), stay for the 9am WOD! 
2. CFWP Ladies Night at LT's house, 6pm. 
3. CFWP Guys Poker Night, 7pm.  Check FB or ask Ethan or LT at the gym for details.

Strength

• Find a heavy of {Hang Power snatch + Power snatch}
• Rope climb practice between sets

WOD

For time:

• 20 Squat snatch, 95#/65#
• Run 200m
• 20 Strict Pullups
• Run 200m
• 20 Box jumps, 30"/24"
• Run 200m
• 20 Strict T2B
• Run 200m

November 12, 2015

Announcements

• 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!  And remember we have free unlimited off street parking!
• Three events happening this Saturday 11/14! 

1. November CFWP Goal Setting Workshop, 730am-9am.  Come for coffee and discussion (non-fitness related themes), stay for the 9am WOD! 
2. CFWP Ladies Night at LT's house, 6pm. 
3. CFWP Guys Poker Night, 7pm.  Check FB or ask Ethan or LT at the gym for details.

Strength

• Overhead Squat (or Front Squat), find a heavy triple of 33x1; compare to 10/9
• L-sit/GHD practice between sets

WOD

Tabata of:

• Bike for total cal (use 20-10 preset on bike)

Rest 2 minutes then Tabata of:

• Double unders

Rest 2 minutes then Tabata of:

• OHS
• Odd rounds: AMRepsAP; Even rounds: hold squat in the hole for 0:20
• Pick a weight you can complete 10 reps/round (odd) and can successfully complete the hold (even); suggestions: pvc, 45#/35#, 75#/55#

November, 11 2015

Announcements

• 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!  And remember we have free unlimited off street parking!
• This Saturday 10/14 there is a CFWP Ladies Night at LT's house; CFWP Guys Poker Night also happening Saturday!  Check FB or ask Ethan or LT at the gym for details.

Strength

• Deadlift, work up to a heavy triple, compare to 9/30
• Strict/weighted ring dip practice between sets

WOD

For 6 minutes:

• Row for meters (compare to 10/27)

Rest 3 minutes then 6 minute AMRAP of:

• 15 Wall balls, 20#/14#
• 15 KB swings, 53#/35#

November 10, 2015

Announcements

• 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!  And remember we have free unlimited off street parking!
• This Saturday 10/14 there is a CFWP Ladies Night at LT's house; CFWP Guys Poker Night also happening Saturday!  Check FB or ask Ethan or LT at the gym for details.

Strength

8 Minute EMOM of: 1 Squat clean + 2 Split Jerks; compare to 10/27

WOD

5 Rounds for time of:

• 6 Power clean & jerks, 155#/105#
• 12 Burpee over bar

November 9, 2015

Announcements

• 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!  And remember we have free unlimited off street parking!

Strength

• Back squat, 5x3 across 5# more than 10/20
• Strict/weighted pullups between sets

WOD

Four 3-minute rounds of:

• 15 Front squats, 95#/65#
• 400m Run
• ME C2B Pullups in remaining time

Rest 1 minute between rounds. Goal is consistency across rounds.

November 7, 2015

Announcements

• 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!  And remember we have free unlimited off street parking!

Strength

• Row intervals, 8x250m
• Alternate back and forth with a partner until you have each completed eight rows

WOD

In teams of 4, complete 4 rounds each of (relay style):

• Bike 15 cal
• 60' Shuttle run carrying Medball, 20#/14#
• 12 Medball cleans, 20#/14#
• 30 Second plank

November 6, 2015

Announcements

• 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!  And remember we have free unlimited off street parking!

Strength

• OHS (or front squat), find a heavy single with tempo 55x1; compare to 10/1/15
• Pendlay Row, work up to a heavy 5 between sets

WOD

12 Minute AMRAP:

• 6 OHS, 135#/95#
• 9 Box jumps, 30"/24"
• 12 KB swings, 70#/53#

November 5, 2015

Announcements

• 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!  And remember we have free unlimited off street parking!

Strength

• Bench press, 5x5 across
• Glute Ham Raises between sets

WOD

6 Minute AMRAP of:

• 500m Row
• 10 Burpees over rower

Rest 3 minutes then 6 Minute AMRAP of:

• 6 Strict HSPU
• 9 Strict Pullups
• 50 Double unders

November 4, 2015

Announcements

• 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!  And remember we have free unlimited off street parking!

Strength

8 min EMOM of

• 1 Hang squat snatch + 1 Squat snatch

WOD

For time, complete:

• 21 Power Snatch, 95#/65#
• 30 Wall balls, 20#/14#
• 15 Power Snatch, 95#/65#
• 24 Wall balls, 20#/14#
• 9 Power Snatch, 95#/65#
• 18 Wall balls, 20#/14#

November 3, 2015

Announcements

• 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!  And remember we have free unlimited off street parking!

Strength

• Back squat, 3x5 across; 5# more than 10/12/15
• Strict/weighted pullups between sets

WOD

Five 2-minute rounds of:

• 200m Run
• 10 Front rack lunges, 135#/95#
• ME Muscle-ups in remaining time

Rest 1 minutes between rounds.

November 2, 2015

Announcements

• 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!  And remember we have free unlimited off street parking!

Strength

• Hang squat clean, find a heavy double
• Strict/weighted ring dip practice between sets

WOD

For time:

• 800m Run
• 30 Squat clean thrusters, 115#/75#
• 30 Toes-to-bar
• 800m Run

October 31, 2015 - Happy Halloween!

Announcements

• This is the third 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!
• Remember Oly hours are MWF 4-6pm!

Strength

• Sled push, 40m at a time; weight, sets and rest as needed

WOD

In teams of 3, complete:

• 2700m Row (partners switch every 300 )

Non-rowing partners complete:

• ME Wall climbs
• ME Goblet squats, 53#/35#

One partner working on a movement at a time. Partners switch on the squats every 20 reps.

October 30, 2015

Announcements

• This is the third 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!
• Remember Oly hours are MWF 4-6pm!

Strength

• Hang power snatch, find a heavy triple
• Glute Ham Raises between sets

WOD

2 Minutes of

• Bike for cal

Rest 1 Minute then Three 2-Minute rounds of:

• 6 Squat snatch, 115#/75#
• 9 Box jumps, 30"/24"
• ME Strict Pullups in remaining time

Rest 1 Minute between rounds. Score is total pullups.

October 29, 2015

Announcements

• This is the third 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!
• Remember Oly hours are MWF 4-6pm!

Strength

• Deadlifts, work up to a heavy 5
• HS holds/HS walking practice between sets

WOD

12 Minute AMRAP of:

• 5 Deadlifts, 225#/155#
• 10 Wall balls, 20#/14#
• 15 KB swings, 53#/35#
• 200m Run

October 28, 2015

Announcements

• This is the third 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!
• Remember Oly hours are MWF 4-6pm!

Strength

• OHS, work up to a heavy 5 with tempo 13x1 (compare to 9/14)
• L-sit/GHD practice between sets

WOD

Every 5 minutes for 4 rounds, complete one round for time of:

• 400m Run
• 12 OHS, 115#/75#
• 9 Toes-to-bar

Goal is consistent round times.

October 27, 2015

Announcements

• This is the third 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!
• Remember Oly hours are 4-6pm MWF!

Strength

8 Minute EMOM of:

• 1 Squat clean + 2 Split Jerks

  WOD

For 6 minutes:

• Row for meters

Rest 3 minutes then 6 min EMOM of:

• Odd: 7 Clean & jerk, you pick the weight (unbroken touch-n-go), 30 second cap
• Even: 50 Double unders