Super Bowl squares!!!

happy Friday Eve!! We still have quite a few super bowl squares to fill. Let’s fill the board and see who wins the dough!  Each square is $20 and you must pay before writing your name on a square. At this price, the winnings are pretty good! Go Niners!!! Friday...

More barbells

Thursday January 30th 1. Strength Deadlift 3-3-3-3-3-3-3-3 2. Conditioning 15-12-9 AAB Calories (9-7-5 for women) Power Snatch 95/65lbs Overhead Squats 95/65lbs

Workout and description

Wednesday January 29th Note that only 1 of the 3 movements is performed in the three minute window, rotating each time. The pull up/ strict muscle up station is an AMRAP each time for the entire 3 minutes. Conditioning Every 3 Minutes for 27 Minutes 0-3: 30 Goblet...

Heavy cleans and jerks

Tomorrow’s workout is a good one!  Raising the heart rate, cycling the barbell and.... more legs! 😁. Your barbell should be fairly heavy and taper off slightly. The final weight should be something you are comfortable cycling, if you were fresh. The barbell reps...

Sad day …

im sure everyone has heard of the awful tragedy today. Kobe and his 13 year old, Gianna, along with 7 others, were killed in a helicopter crash this morning. I’m so sorry for his family and the families of the others that were killed.  Such a terrible situation....

Friday Funday

no cherry picking folks :). Squat clean thrusters for lunch and ring muscle ups, heavy front squats and some calories on the bike for dessert!!  Come ready to rumble 😳😁😁😁 #restlater Friday January 24th 1. Strength Touch and Go Squat Clean Thrusters 7-7-7 2....

Up the rope!

Tomorrow will be some skill work on climbing the rope. Don’t worry if you don’t yet have the skill down. Come in and learn some tips and modifications, and potentially some progressions to help you work your way toward your first rope climb! If you’re a rope climbing...

Gymnasty

Lots of gymnastics tmw!! Make sure you come get your practice in. Wednesday January 22nd 1. Conditioning AMRAP 20 Minutes 8 HSPU 12 Pull Ups 24 Air Squats 12 Push Ups 8 Pistol

Happy Birthday Jeff!!!!!

Everyone join me in wishing our fearless leader a happy 40th tomorrow!!!!!  Jeff spent his entire last decade growing Crossfit of Fremont into what it is today. None of us would be here without him. Later this week he heads off to Mexico with family and friends to...

MLK

Happy MLK day! Tomorrow will be a normal class schedule. Monday January 20th 1. Strength Every 3 Minutes for 12 Minutes 50' Double Kettlebell Lunges AHAP 2. Conditioning For Time 400/350m Row 30 Burpees 20 Deadlifts 205/145lbs 10 Power Cleans 205/145lbs

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