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

CFOF IN THE HOUSE!

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Thank you to everyone for the support. ROCKSTARS!!!!

Chyna- 17th

Freddy- 18th

We were both so proud to rep CrossFit of Fremont.

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WORKOUT   7/25/2016

LEVEL ONE & TWO

Complete 4 round for time of:

  • 200m Run
  • 200m Run Backwards
  • 20 Burpee Box Jumps (pick height)

*No time limit.

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THOSE YEARS OF WORK

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I have been participating in the “The Sport Of CrossFit” since the first CrossFit Games in 2007. In the last ten years, a major part of my life has been spent trying to make it to the CrossFit Games. This was actually my hardest year ever to qualify. The cop job made training regularly very difficult. The lack of consistency caused me to be less enthusiastic about the training I needed to do when I had the opportunities to hit it hard. There were many times I thought about throwing in the towel and giving up on the goal of the Games. I was pretty sure that this was going to be my last year trying to be a “Games Athlete.”

As my 2016 CrossFit Games came to an end today, I felt elation despite my 18th place finish. The friendships I’ve made over the years with fellow competitors have been priceless. I made new friends this year. I had so much damn fun even when I was miserable. The moment I walked out of the venue with my gear bag slung over my shoulder and heading to the car, I text Chyna:

“I love you. I want to come back. It’s so damn fun. I have some good thoughts on my programming and what it needs to be to reach my goal. I know you will help me with it.”

The road to the 2017 CrossFit Games starts on 7/27/2016. I can’t just turn off ten years of a lifestyle. I guess another 10 years will have to go down.

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Thanks to all the CFoF Crew for your cheers this week. It meant the world to me. Let’s roll with this party again next year!

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THE GYM IS CLOSED 7/22, 7/23, and 7/24.

Sorry for this inconvenience and thank you so much for your understanding.

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A PICTURE SAYS IT ALL

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Pretty much sums up how my week has been going. I may not ever win the Games, but (despite the look on my face in this picture) I will always try my best and make sure that everyone around me is having as much fun as I am. I love this sport.

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REMAINING SCHEDULE FOR THE WEEK

Thursday (7/21):
6-7am — Scott (close up)
12-1pm — NONE
5-8pm — Brenda

Friday/Saturday/Sunday –> CLOSED

Monday (7/25):
6-7am — Scott/Shelly (close up)
12pm-1pm — Thomas
5-8pm — Costa/Thomas/Dru

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WORKOUT   7/21/2016

LEVEL ONE

  • 5×3 Strict Press (lift every 1:30)

Then…..

Complete 10/9/8/7/6/5/4/3/2/1 reps for time of:

  • Burpees
  • Abmat Sit-ups

*13 minute time cap.

LEVEL TWO

“Annie”

Complete 50/40/30/20/10 reps for time of:

  • Double Unders
  • Abmat Sit-ups

*14 minute time cap.

Rest as needed, then…..

  • Run 800 meters for time

*A true 800 is the loop plus 100m

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THE PILE

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Every night at the Games, we sift through the pile of “accessories” and figure out we need to survive the next day’s death march. Luckily, the CrossFit Games and all the sponsors have given us more than enough to help us make it through the event.

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REMAINING SCHEDULE FOR THE WEEK

Wednesday (7/20):
6-7am — Shelly (close up)
12-1pm — NONE
5-8pm — Brenda

Thursday (7/21):
6-7am — Scott (close up)
12-1pm — NONE
5-8pm — Brenda

Friday/Saturday/Sunday –> CLOSED

Monday (7/25):
6-7am — Scott/Shelly (close up)
12pm-1pm — Thomas
5-8pm — Costa/Thomas/Dru

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WORKOUT   7/20/2016

LEVEL ONE

  • 5×3 Back Squat (lift every 2 minutes)

Then….

Complete 3 rounds for time of:

  • 20 Box Jumps (pick height)
  • 20 Wall Balls (pick weight)
  • 20 American Kettlebell Swings (pick weight)

*12 minute time cap

LEVEL TWO

  • 6×4 Back Squat

Then….

Complete 3 rounds for time of:

  • 20 Box Jumps (M:24″/W:20″)
  • 20 Wall Balls (20#-10’/W:14#-9′)
  • 20 American Kettlebell Swings (M:53#/W:35#)

*12 minute time cap.

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WHOOPS

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Hmmmmm…….something is not right here. (Luckily, it was only one shirt.)

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WORKOUT   7/19/2016

LEVEL ONE

  • 5×3 Deadlift (lift every 2 minutes)

Then….

Complete as many rounds as possible in 15 minutes of:

  • 200m Run
  • 15 Ball Slams (pick weight)
  • 15 Toes to Bar

LEVEL TWO

  • 8/8/8/8/8  Sumo Deadlift

*Score heaviest 8

Then…

Complete as many rounds as possible in 15 minutes of:

  • 200m Run
  • 15 Ball Slams (pick weight) 
  • 15 Toes to Bar

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© 2015 Crossfit of Fremont