And the winner is….

DRUUUUUM ROLLLLLLL……!!!!!!  The winner of our SEXXXIER BY SUMMER contest is…….. ……………………………… ALLY WU!!!!!!!!!!  Congratulations!!!!! Congratulations to everyone who stuck with the contest.  This was a tough one and everyone had such great results. Friday June 18th...

Cardio Thursday!

Thursday June 17th Metcon "Cardio Thursday's" The goal is to make it to 40 minutes... If you can 😉 Odd minutes: 15/12 Cals on Cardio of choice Even minutes: 1 Round of Cindy Cindy is: 5 Pull-Ups 10 Push-Ups 15 Air Squats Cardio Notes: You may choose any cardio you...

Birthday Boy

Check out CrossFit of Fremont’s favorite little man!  Now he’s a young man and tomorrow he turns 12!  Everyone help us wish Jameson a Happy 12th Birthday!  Comment on this post and let’s show him some love. Happy Birthday Jameson!!! Wednesday June 16th  Weightlifting...

June 15th!

15 long months. Tuesday June 15th  Weightlifting Back Rack Lunge (Double Progression Week 7) 4-6 Reps on EACH leg SUPERSET with; 10-12 Heavy DB Russian Twists Rest 2min. Repeat For 3 Total Sets. Metcon Get as far as possible in 18min.... 50 Cal Row 10 Box Step-Ups...

Monday WOD

Monday June 14th Weightlifting Back Squat (Double Progression Week 7) LAST WEEK before our deload week and then will start a NEW cycle the following Week. 6-8 Reps superset with; 12-15 Weighted DB Sit-Ups Rest 2min. Repeat For 3 Total Sets. Metcon 15min. AMRAP: 25...

Friday Fun

Friday June 11th  Strict Press (Double Progression Week 5) 6-8 Reps superset with; 10-12 Hanging Weighted Knee Raises Rest 2min. Repeat For 3 Total Sets. Metcon 30 Rounds: 5 Toes-To-Bar 3 Burpees 1 Thruster 95/65lbs. RX+ is 135/95lbs. Time CAP:...

Cardio day – Rest from the barbell

  Put down the barbell and get into a cardio mindset.  At least once a week, we lay off of the heavy lifting and get in some extra cardio. enjoy! 😬😃 Thursday June 10th Metcon 35min. to finish... 1000m Row 100 American KB Swings 53/35 1 Mile Run 1 Mile Assault...

Deadlift day

Wednesday June 9th Weightlifting Deadlift (Double Progression Week 6) 6-8 Reps superset with; 1min. Weighted Planks on your hands Rest 2min. Repeat For 3 Total Sets.    Metcon 3min. AMRAP: 5 DB Bench Press (70/30s) 5 Pull-Ups3min. AMRAP: 8 Front Rack Lunges...

Tuesday WOD

Just a reminder to show up at least 5 mins early to class   With our current programming, it takes a long while to get through all of the strength and METCON.  If everyone is grabbing equipment when class starts or showing up after the start time, it’s cutting in to...

Results are coming!

To all who turned in an after photo... we will have results, but it will take a little time, as we have to get the side by side comparisons done and vote amongst the trainers.  So hold tight...   Monday June 7th Weightlifting Back Squat (Double Progression Week...

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