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

Week 4 of the Open and Week 3 of the Challenge

We are doing the Workout for the Open 12.4 today and on Saturday for any of those who missed it today. And we are right in the middle of our third week of our Paleo challenge. A lot of you have been getting great results on it so far…….Stay with it. Stay strict for the next 2 weeks and finish the Paleo Challenge of strong. Do not make excuses for allowing yourself a few cheats here and there because you have been so good. It is only 5 weeks, stay with it. And if you did cheat, do not let it ruin the great run you have been on. Just make sure you get right back at it and continue to eat right for the rest of the challenge. We already have one person down 14 lbs and 3 people down 10+lbs. With about 8 more people right under the 10lb mark. Lets keep the momentum going and see if we can drop 25lbs off of somebody in 5 weeks.

Thursday’s W.O.D.
Open W.O.D. 12.4
12 min AMRAP
150 wallballs
90 double unders
30 muscle ups
Hopefully everyone should be able to get at least 3 rounds on this one!!! And it let Nick make our “Wall of Pukie ” yet again…lol


Wed’s W.O.D.

500 meter row for time
7 minutes of recovery, then,
10- dead hang pull ups
20- wallballs #20/14
30- box jumps #30/24
40- ab mat sit ups
50- double unders
40- ab mat sit ups
30- box jumps
20- wallballs
10- dead hang pull ups

“CrossFit Total” today

Today was strictly a power day. There was no time component for today’s wod. We let people come in, get warmed up and then let them take as much time as they needed to to work up to their one rep max on all three lifts. We had PR’s getting crushed all day long. With Armando killing it and getting the high number of the day of 1,010lbs tying the gyms record. Awesome job man, and to every one else who hit a new pr today. Lets keep up the momentum and keep the hard work coming.
Tuesday’s W.O.D.
Crossfit Total
find your one rep max for each of the following three lifts
Back Squat
Press
Deadlift
Your score is your total combined weight from all three lifts.



Monday’s W.O.D.

“Cindy”
20 minute AMRAP
5-Pull ups
10- Hand Release Push Ups
15- Air Squats

108 lbs lost in 2 weeks

We are only 2 weeks into our Paleo Challenge and so far we have lost 108lbs together. And only about half of the people in the challenge has had their second weigh in so far. Fantastic job to all of you. I know Paleo might be a little hard for some of you sometimes, but keep it up. Going into the challenge we set a 100lb weight loss goal for all of us together. Since we smashed that in the first 2 weeks, we are going to double it. We are now going for a 200lb drop between all of us at the gym. Stay strong, and keep it up. Together we can get there easily.
On a personal note, I just want to say congrats to my dad for staying strict on Paleo for 2 Weeks with no cheats. I know he has not cheated because his go to food is plain Lays potato chips. So I emptied all of his chips out of the bag, cut up newspaper and put it in the chip bag. I know that he has not found this himself, because I have not been called any names, lol. Congrats pops, stay strong!

Open WOD

Here’s a good video to get ready for the open on Saturday.

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