/var/www/html/wp-content/themes/Divi/single.php CFoF out and about | CrossFit of Fremont

If you go and do something active and fun outside of the gym make sure that you wear your CFoF gear so the we can post it on here. Here are some cool pics from the last week.

Chu, Coach G, Darryl, Coach Emma and Isabelle at this weekends Spartan’s race.

Farah looking way to happy before her race. It was her first one ever so we will forgive her for forgetting her shirt, this time.


Mahesh didn’t get a pic in his CFoF gear, but I think it is because he was 17,000 feet above sea level at  Mount Everest Base Camp and the low oxygen messed with his brain.


Great job guys. Here is Coach Glassman explaining CrossFit in 100 words. Check out the last sentence.

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc., hard and fast. Five or six days per week, mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. —Greg Glassman, CrossFit Founder

Thursday’s WOD’s

Level 1

Overhead Squat


       Establish a 5RM.


WOD: 7 min AMRAP

5 Hang squat snatches 75/55

7 jumping pull-ups


*Open standard for jumping pull-ups (bar 6 inches overhead, arms come to full extension at the bottom)

Level 2

Push Press

       6×1 @ 5-10#

       2×5 @ 70% of 6×1

WOD: 4 rounds for time

6 DB power cleans 50/35

12 DB power jerks

18 DB push-ups

36 double unders

*16 min cap