Hope all of you enjoyed the holiday season, now it is time to get back to business. We are going to be having some new rules around the gym and are going to be a lot more strict on form. We are starting a competitive training team and are going to be hosting our first throw down on the third weekend of February. Please read some of the new rules that are already listed on the whiteboard. If any of you are interested in getting on the training team please talk to myself or one of the other trainers. We are not only going to be hosting a throw down but we will be sending our competitive team out to other crossfits for competitions. You do not need to be the biggest stud in the gym to be a part of this. So if you are interested please let us know.

For all of you checking out the site trying to find out where to go for your New Years Resolution please come in and try out a FREE class. Call us at 510 648-9226 and we will get you set up for your first FREE class asap. We have had a lot of new faces the last couple of days that are brand new to CrossFit and we are going to be doing a lot of coaching/teaching them in the upcoming weeks. So if you also have never done CrossFit before and always wanted to try it, this this the perfect time. We understand that CrossFit can be a little intimidating for beginners, but you will be starting with a whole group of other rookies with you. It will make it a lot more fun and it will allow you to start making friends in the gym your very first day.

Happy 47th birthday Mark………hope somebody bought you a front rack position.

Happy Holidays every one. We will have a regular schedule this Friday and Saturday. But Monday after Christmas we will only be open for a special 11am class followed by open gym at noon. Please feel free to come in for both. Hit the wod at 11 and work on some lifts at noon. I hope that all of you have a great holiday weekend and lets finish the year off strong.

If you want to order a shirt, hoodie or a tank top please make sure that you go to this link and get your orders in. We only have 2 weeks to get all of the orders placed and then the link will not work any more and all of the shirts will be shipped to the gym. So PLEASE get your orders in right away if you want anything. We have red, blue, grey and pink available. All of the shirts and hoodies will have the same design as our last (the black one) with the 3 different screens on it. The logo on the front, crossfit of fremont on the ribs and rest later on the back.

Here is the link

http://www.kotisdesign.com/crossfitfremont

NEW CLASS
We will be offering a new class time on Mon and Weds at 11am followed by a open gym at noon. Joe will be coaching the 11am class and he is going to stick around for at least an hour afterwards. During the open gym format you can do the daily wod or you can work on any of the lifts or your weakness’ that you would like. You might have to test out to be able to lift during the open gym though because a trainer might not always be there to help or spot you.

Wed’s W.O.D.
5-5-5-5-5
front squats
then,
4 minute tabata at each station, lowest rep count at each station is your score.
row for cals
pull ups
bumper plate burpees #45/25
10 yard sprints

Tuesday’s W.O.D.
“JT”

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
First posted 6 July 2005
■Handstand push-ups
■Ring dips
■Push-ups
21-15-9 reps, for time

Monday’s W.O.D.
30 minute time cap
200 double unders
100 walking lunges
75 ohs #45/30
50 kb swings #53/35
40 abmat passbacks
30 cal row
20 ring dips
10 hspu
for time

Thursday’s W.O.D.
Karen
150 wallballs for time #20/14

Wed’s W.O.D.
6 rounds, count total reps for score.
30 seconds front squats #75/55
30 seconds hand release push ups
30 seconds push press #75/55
30 second break

Tuesday’s W.O.D.
For this wod you do a 40 meter sprint, then do an exercise back to the starting line. Once you hit the starting line then you sprint another 40 yards then do another exercise all the way back to the starting line.
2x thru
40 yard sprints with
broad jumps
lunges
burpee broad jumps
d-slides (r)
d- slides (l)
400 meter run
for time

Monday’s W.O.D.
12-9-6
Snatches #135/95
Muscle ups

CrossFit.com
Crossfit HQ has 25% off and free shipping for tonight. But i think it lasts through tomorrow night.


Roguefitness.com is offering some insane free shipping deals if any of you have been thinking about ordering your own equipment for your house. It will definitely save you a ton of money.

Remember, Rogue has a ton more then just weights and bars. They have all types of shirts, shorts, rehab gear, rollers, ropes, paleo kits and more.


Lifeasrx.com is offering 20% off and free shipping for all of their gear. If you like my,
“Buck Furpees”, or my “For A Good Time Call Fran” shirts, this is where I got them.



WODTRACKERS
These are a great tool for tracking your wods. Some of our members already have them and have been using them for quite some time. They let you track your daily wods, staple wods, heavy lifts, diet and more. A great tool for you guys to get a little more serious about your lifting. Here’s the website:

http://www.sport-journals.com/

10% off

Customized and Standard WODbooks
Order anything from us today, and use the code “cybermonday” for 10% off your entire cart. This includes all custom orders! Offer expires at 11:59 PM PST, Monday November 28th, 2011.

We had a 6 week contest at the gym leading up to Thanksgiving day. We were open 35 days from the day we started until the day the contest was over. So every one of our members started with their name and a number 35 by their name on the white board. Every time they came in for a wod they got to subtract one from their number. The member with the lowest number at the end of the contest wins. We had a lot of members reach single digits, but I would like to congratulate Aman, she was the only person at the gym to make it in every single day and get a zero by her name. We were also running a Paleo/Weight loss challenge at the same time. We have not finished weighing every one in, but so far as a gym we are down 123lbs. With Jesse leading the way with a 16lb drop in 6 weeks. Fantastic job to all of you. Most people put five pounds on around thanksgiving and we were able to lose 123lbs. Lets keep that momentum up, we are not out of the holiday season yet.

Here’s a picture of our Thanksgiving Challenge winner Aman with a huge smile on her face. She has just completed 35 wods in a row without missing a single day. I think she is smiling because she finally gets a day off, lol. Awesome job Aman, keep it up.

And who needs weight when you have Del laying around.

We will be offering our regular classes all week except for Thursday. On Thanksgiving we will be open only for one hour at 10am. All are welcome to come and hit a wod before you go and watch your whole family eat to much.
We are also doing a food drive this week. Since all of you are eating Paleo anyways, I figure it would be easy for you to clean out your cabinets. Bring in all of your cereal, chips, rice, carbs and canned goods. Since none of you are going to be eating them, lets give them to a good cause.

Monday’s W.O.D.
500 meter row

3x
10 Thrusters #95/65
10 toes to bar

400 meter run

Saturday’s W.O.D.
Team WOD
400 METER TIRE FLIPS!!!!!!!!!!!

Please excuse the mess at the back of the gym. The back room in under construction. We are getting close to getting that room done. We got the poles in yesterday for our new “Pole Fit” classes that will be coming soon. If you are interested in finding out more about the Pole Fit classes please talk to me or my wife kamia.


Thursday’s W.O.D.
TESTING DAY
max reps testing for each of the following
pull ups
sit ups
push ups
squats
double unders
400 meter run for time
then “CrossFit baseline”
500 meter row
40 air squats
30 sit ups
20 push ups
10 pull ups
for time

Wed’s W.O.D.
2 clean and jerks every minute on the minute for 15 minutes, then,
5 rounds for time
40 double unders
10 ring dips

PLEASE, Please, Please make sure that you are tracking your wod’s after every workout. If you are not sure how to set up you notebook please ask one of the trainers and we will gladly help you.

Tuesday’s W.O.D.

3-3-3-3-3
front squats

Monday’s W.O.D.

4 rounds for time with a 25 minute time cap.
40 yards of overhead weighted lunges #45/25
25 wall balls #20/14
15 shoulder to overhead #115/85

Saturday’s W.O.D.
Power Hour
After getting beat up the last few days we spent the whole workout on Saturday just practicing full squat snatches. It was a great chance for some of our new members to get introduced to this very technical movement while it gave some of our more advanced athletes a chance to practice their form and try and PR on their snatches.


Friday’s W.O.D.
“The Lumberjack 20″
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
Post time to comments.


Thursday’s W.O.D.
“Cindy-ish”
We had Cindy scheduled for Thursday but then we switched the wod when I remembered what day it was. Cindy is usually a 20minute AMRAP with push ups in it. We only did it for 10 minutes and switched push ups for sit ups.
10 min AMRAP
5- pull ups
10- sit ups
15- air squats
The reason we switched the wod from 20 minutes down to 10 and switched the push ups out for the sit ups was because it was the marines birthday. Last year we did 235 push ups for the marines 235th birthday, so I figured why not do it again this year. After a modified “Cindy” we gave people a ten minute time cap to try and do 236 push ups in honor of the Marines birthday.

Wed’s W.O.D.
Dead lifts
1-1-1-1-1-1
then,
10 minute AMRAP
5 tire flips
10 box jumps #30/24
15 kb sumo dead lift high pulls
post rounds for score




Tuesday’s W.O.D.
4x through for time
400 meter run
10 handstand push ups
50 double unders