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
Read MoreAnnouncements
- 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.
Read MoreAnnouncements
- 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!
Read MoreAnnouncements
- 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:
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
Read MoreAnnouncements
- 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
Read MoreAnnouncements
- 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"
Read MoreAnnouncements
- 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
Read MoreAnnouncements
- 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
Read MoreAnnouncements
- 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
Read MoreAnnouncements
- 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
Read MoreAnnouncements
- 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).
Read MoreAnnouncements
- 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)
Read MoreAnnouncements
- 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#
Read MoreAnnouncements
- 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.
- Oly Lifting Showdown, Friday Night Lights-style: Fri 6/5, 5pm-??? Details to come!
- Charity WOD Saturday 6/6, 9am-12pm. Ethan Lew's CrossFitting friend back east has ALS and we're going to piggy back off his gym's charity WOD. Details to come!
Strength
- OHS, find a 1RM
- Perfect kipping practice between sets
WOD
4 minute AMRAP of:
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#
Read More