No more legs…..

of you’ve been in everyday this week, your legs should look real close to this photo haha. What a WEEK!!!!!! Leg day everyday!! Tomorrow we will give the quads a break and work they shoulders a bit. Friday January 17th Strength: 1.) 10x10 Push press (with a 4 second...

Kids at CrossFit of Fremont

Happy hump day! Just a note about having kids in the gym.  Your kids are definitely welcome to sit while you workout. But please remind them they need to stay on the couch, in that area, clear of any workout space, and off of the equipment and mats. They can bring...

Snatch all day… why?

The snatch, whether power or full, is one of the most complicated barbell movements, among athletes. Then why do we need to do so much of this lift? It’s all based on an athlete’s ability to develop power. Moving a barbell such a great distance, in the fastest amount...

Leg day

we can thank coach John for this awesome photo. A reminder that we should never skip leg day!  Haha.  Tomorrow will cover almost every leg muscle, in addition to hitting the shoulder muscles for some gymnastics, ahead of time. See you at the gym! Tuesday January 14th...

Holiday party fun

I didn’t take too many photos yesterday, but it looks like Jeff hit the jackpot in the white elephant exchange 🙂 Monday January 13th 1. Conditioning 12-9-6 x 3 Double Dumbbell Snatch 40/20lbs Calories on a Machine (9-6-4 for women) Rest 5:00 after each 12-9-6 2....

Holiday party reminder

Holiday party Saturday at 7pm!! What to bring: 1. Wrapped white elephant gift ($20-$50 value) 2. A dish to share 3. Alcohol/drinks if you wish it’s always a good time! See you all there! Friday January 10th  1. Conditioning For Time 30/24 Calorie Row 30 Overhead...

Kettlebells or dumbbells ?

Tuesday I posted some benefits of a Dumbbell. Tomorrow we have lots of work with a kettlebell. Most of the DB benefits also apply to a kettlebell. It’s a free weight, so you have to engage more core and more overall muscle to maintain stability. It encourages a...

Wednesday WOD

WEDNESDAY JANUARY 8th 1. Strength Sandbag Squats 15-15-15 Rest 2:00 between sets 2. Conditioning AMRAP 4 Minutes x 3 20 Burpee Box Jump Overs 24/20" In remaining time, max Strict Pull Ups Rest 1:00 between AMRAPs

Dumbbell Benefits

More Dumbbells...  DB work is tough. It’s heavy, it’s repetitive, it’s annoying; but the benefits outweigh the irritants. 3 reasons DB work is good for us: 1. A dumbbell is a free weight, which means it allows us to train larger muscle groups at one time. That will...

Reminder …holiday party!

A reminder to all that this Saturday, 1/11 is our annual CFoF White Elephant holiday party.  Bring a wrapped gift to play in our gift exchange. Bring a dish to share and BYOB. 7pm.  It’s always a fun time. Monday January 6th 1. Strength Squat Clean 3-3-3-3 2....

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