phone: 510-209-8990
e-mail: info@crossfitoffremont.com
address:‎ 37330 Cedar Blvd.
units: I & J
Newark, CA 94560

ORDER YOUR MEALS

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What if you could pick from 18 different meals and a bunch of different sides and then had it delivered to the gym? Out of the Cave now offers this service through their website. Pick as many delicious meals as you want (the meals last for a week in your fridge). Pay for your meals on their website via PayPal. Your meals  (with your name on them) get delivered on Monday evenings at around 8pm. The hardest part about trying to eat healthier is meal prep. Now you can have someone do the meal prep for you and take the stress out of trying to eat better.

Visit the Out of the Cave website:

outofthecavefood.com/shop

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WORKOUT   10/4/2016

LEVEL ONE

  • 5×5 Push Press (lift every 2:30)

Then….

Complete 3 rounds for time of:

  • 200m Run
  • 8 Dumbbell Ground to Overhead Burpees (pick weight)
  • 10 Dumbbell Lung Steps (pick weight)

*13 minute time cap.

LEVEL TWO

  • Establish a 5 Rep Max Deadlift

Then….

Complete 3 rounds for time of:

  • 15 Ball Slams (pick weight)
  • 15 Toes to Bar
  • 15 Box Jumps (M:24″/W:20″)

*12 minute time cap.

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CFOF OUT AND ABOUT…..SAN JOSE!!!

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Congrats to Coach Anhtoan, who on Sunday completed the San Jose Rock ‘n’ Roll Half Marathon WHILE wearing this cool as bib (and no shirt to avoid nipple chaffing).

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Level One starts their 5×5  linear progression today and will test 5 rep max in five weeks. Probably a good idea for EVERYONE to watch this old video of how our strength training program works.

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WORKOUT   10/3/2016

LEVEL ONE

  • 5×5 Front Squat

Then….

Complete as many rounds as possible in 4 minutes of:

  • 10 Russian Kettlebell Swings (pick weight)
  • 10 Air Squats

Two minute rest, then….

Complete as many rounds as possible in 4 minutes of:

  • 7 Goblet Squats (pick weight)
  • 7 Push-ups

LEVEL TWO

  • Establish a 5 Rep Max Front Squat

Then….

Complete as many rounds as possible in 10 minutes of:

  • 5 Power Cleans
  • 5 Front Squat
  • 5 Shoulder to Overhead
  • 100m Run

*M:155#/W:105#

*You cannot clean the last rep of power clean into the front squat, and you cannot thruster the last rep of front squat into overhead. All movements are separate and deliberate. 

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09302016

Sorry for the lack of content. I was out doing cop stuff until late. Boo. =(

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WORKOUT   9/30/2016

LEVEL ONE

  • 2 Reps Hang Power Snatch on the minute for 12 minutes.

*Increase weight every 3 minutes.

Then….

Complete as many rounds as possible in 7 minutes of:

  • 10 Alternating One Arm Dumbbell Snatches (pick weight)
  • 5 Burpees

Rest three minutes, then….

  • Run 200m with dumbbell for time

LEVEL TWO

  • Establish a 5 Rep Max Push Jerk

Then….

Complete 5 rounds for time of:

  • 5 Power Clean + Push Jerk (M:135#/W:95#)
  • 10 Box Jump Overs (M:24″/W:20″)
  • 100m Run

*13 minute time cap.

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PLEASE HELP OUT!

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Please help Laura out by supporting Donovan’s youth football team, the Bears. Think of every pretzel snack you buy as going to a good cause and not going to your waistline!

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WORKOUT   9/29/2016

LEVEL ONE

  • Take 20-25 minutes to establish a 2 Rep Max Deadlift

Then….

Complete the following for time:

  • 30 Russian Kettlebell Swings (pick weight)
  • 30 Air Squats
  • 15 Box Jumps
  • 20 Russian Kettlebell Swings
  • 20 Air Squats
  • 10 Box Jumps
  • 10 Russian Kettlebell Swings
  • 10 Air Squats
  • 5 Box Jumps

*12 minute time cap.

LEVEL TWO

  • Establish a 5 Rep Max Back Squat

Then….

Complete the following for time:

  • 60 Air Squats
  • 15 Toes to Bar
  • 40 Air Squats
  • 15 Toes to Bar
  • 20 Air Squats
  • 15 Toes to Bar

*10 minute time cap.

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UNION CITY ADVICE GIVERS PODCAST

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If you have some time and want to hear me yap about my crazy cop and CrossFit life, have a listen to this podcast interview I did with Remy Fortier from Union City Advice Givers. It was a fun interview.

Episode 6 Sgt. Freddy Camacho

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WORKOUT   9/28/2016

LEVEL ONE

  • Take 20-25 minutes to establish a 2 Rep Max Overhead Squat

Then….

Complete 4 rounds for time of:

  • 6 Overhead Squats (50% of 2RM)
  • 8 Lateral Jumps Over The Bar
  • 10 Toes to Bar
  • 100m Run

*12 minute time cap.

LEVEL TWO

  • Establish a 5 Rep Max Strict Press

Then….

Complete as many rounds as possible in 14 minutes of:

  • 10 Push-ups on Dumbbells
  • 10 Dumbbell Thrusters (pick weight)
  • 15 Abmat Sit-ups
  • 100m Run

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© 2015 Crossfit of Fremont