***Only 1 Class on NYD @ 12p*** Let’s ring in the new year with some fitness. One of my favorite workouts ever is “The Seven.” It honors 7 CIA employees killed in Afghanistan on December 30, 2009. Because of the date, it’s an excellent New Years Day hero challenge. As written, it’s a little heavy...Read More
On Saturday, we will be doing the commemorative workout for the End of Watch for Officer Andrew J. Camilleri, Sr. Officer Camilleri was killed when his patrol car was struck by a drunk driver on I-880, near Route 92, in Hayward. He and his partner were parked on the shoulder of the freeway when the...Read More
Just a heads up, Alison is under the weather this week – no Mobility class or Open Gym tomorrow. Sorry for the short notice! Monday will start our next monthly challenge – the Kettlebell Swing Challenge. $10 buy in and you can swing anyway you want… Russian, America, single arm, etc. The challenge is to...Read More
Workout of the Day Strength Clean & Jerk 3 Sets of 2 @80% Take time to warm up! Conditioning Row 2K for Time At the beginning and the top of each minute complete 5 push presses 135/85 12 Minute Time CapRead More
Just a reminder that we have a slightly abbreviated schedule this week – no 6:30pm classes. All other classes will stay the same. We hope you had a Merry Christmas! Workout of the Day Strength Back Squat 5 Sets of 5 at 70% Conditioning 12m AMRAP 32 Air Squats 8 Single Arm Dumbbell Snatch 50/35...Read More
It’s that time – 12/23 is Festivus! Only 1 workout – at 9am. It will be a 12 Days style. Start with 1 OHS, then 2 Snatch, 1 OHS, then 3 Thruster, 2 Snatch, 1 OHS, then 4 C&J, 3 Thruster, 2 Snatch, 1 OHS. Keep going up! Workout of the Day “12 Days of...Read More
So, Friday is 12/22/2017. That’s a lot of #2… For the workout, I have 3 options. 1. You can walk on your hands for the 50′. 2. You can kick top to a handstand every 5 feet. 3. You can Bear Crawl the entire 50′. The 50′ track is the 25′ – down and back....Read More
Just a friendly reminder: ***Holiday Hours*** CHECK SCHEDULE ON CFO APP No Sunday Open Gym – 17, 24, 31 Saturday, 23rd will be our Christmas Eve WOD Closed December 25th No 6:30pm classes from the 26th-29th New Years Day – 12pm noon class only Workout of the Day “Whats’ Your 20, Part II” AMRAP 20...Read More
Workout of the Day Strength Snatch 3 Sets of 2 @ 75% of 1RM Conditioning AMRAP 13 30 Double Under 20 Air Squats 5 Single Arm Dumbbell Snatch 50/35 5 Single Arm Dumbbell Snatch Other ArmRead More
