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

CFOF OUT AND ABOUT……QUARRY LAKES!!!

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Thanks to everyone who came out to the picnic at Quarry Lakes. So much fun!

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Getting ready for an epic game of egg toss.

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Kai and the boys.

We announce the October gym event soon. Don’t miss out.

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WORKOUT   9/27/2016

LEVEL ONE

  • 2 reps Hang Power Clean on the minute for 12 minutes.

*Increase weight every 3 minutes.

Then….

Complete as many rounds as possible in 12 minutes of:

  • 6 Burpees
  • 9 Dumbbell Hang Power Cleans (pick load)
  • 12 Box Jumps

*For the dumbbell hang power clean, one head of the dumbbell must pass below the knee.

LEVEL TWO

  • Establish a 5 Rep Max Sumo Deadlift

Then….

Complete 3 rounds for time of:

  • 200m Run
  • 12 Chest to Bar Pull-ups
  • 16 Russian Kettlebell Swings (M:70#/W:53#)

*13 minute time cap.

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FOOTBALL!!!!

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Is there anyone not excited about football season???

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WORKOUT   9/26/2016

LEVEL ONE

  • 20 minutes to establish a 2 Rep Max Push Jerk

Then….

Complete the following for time:

  • 21 Push Balls (pick weight)
  • 21 Abmat Sit-ups
  • 400m Run
  • 15 Push Balls
  • 15 Abmat Sit-ups
  • 200m Run
  • 9 Push Balls
  • 9 Abmat Sit-ups
  • 100m Run

*12 minute time cap.

LEVEL TWO

  • Establish a 5 Rep Max Overhead Squat

Then….

Complete as many rounds as possible in 10 minutes of:

  • 10 Alternating One Arm Dumbbell Snatches (pick weight)
  • 5 Burpees With Bumper Plate (M:35#/W:25#)
  • 50m Overhead Plate Walk

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THE NEW LOOK IS COMING

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I currently have about 5 hours of work into building the new CrossFit of Fremont blog. The new site will be much more concise and easy to navigate. The workout blog will always be featured in the center column every time you go to the website. Everything you need will be one click away on the sidebars. This is a Typepad format that I used for 8 years of blogging at CrossFit One World, so if you were familiar with my old blog, this will be very familiar to you. I could never figure out why CrossFit gyms pay so much money for flashy websites when most of the people going to the site just want to read how to join up, the daily content, and see their workout of the day.

I’ve probably got another few days of work before I complete the new look and fine tune the content. I still need to add a banner and complete the CrossFit section and the Trainer Bio section. Looking forward to hearing what you all think when it is done.

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WORKOUT   9/23/2016

LEVEL ONE

  • Take 20 minutes to establish a 2 Rep Max Push Press

Then….

Complete the following for time:

BUY IN:  30 Calorie Row

Complete 18/12/6 reps of:

  • Push Press (60% of 2RM)
  • Bar Facing Burpees

*12 minute time cap.

LEVEL TWO

  • 5×5 Push Press (add 5#-10# to last 5×5 load)

Then….

Complete as many rounds as possible in 15 minutes of:

  • 30 Push Balls (M:20#-10’/W:14#-9′)
  • 20 Box Jumps (M:24″/W:20″)
  • 10 Push-ups

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HOW CREATIVE ARE YOU?

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In two weeks (or so), we will be placing a new apparel order. You think you got what it takes to design the new shirt or come up with a cool new slogan? Submit your ideas to to the CFoF Family group on Facebook. Winner gets a free shirt.

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WORKOUT   9/22/2016

LEVEL ONE

  • Take 25 minutes to establish a 2 Rep Max Back Squat

Then….

Complete as many rounds as possible in 10 minutes of:

  • 20 Air Squats
  • 10 Pull-ups
  • 100m Run

LEVEL TWO

  • 5×5 Front Squat (add 5#-10# to last 5×5 load)

Then….

Complete 3 rounds for time of:

  • 10 Right Arm Russian Kettlebell Swings (M:53#/W:35#)
  • 10 Left Arm Russian Kettlebell Swings (M:53#/W:35#)
  • 15 Goblet Squats (M:53#/W:35#)
  • 400m Run

*14 minute time cap.

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THE LAST SUMMER ADVENTURE

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Don’t forget that this Saturday we will be having a good time at Quarry Lakes for our last summer shindig.

Hope to see you all there!

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WORKOUT   9/21/2016

LEVEL ONE

  • 20 minutes to establish a 2 Rep Max Sumo Deadlift

Then….

Complete 2 rounds for time of:

  • 400m Run
  • 15 Knees to Elbows
  • 20 Kettlebell Sumo Deadlift High Pull
  • 40 Double Unders

*14 minute time cap.

LEVEL TWO

  • 5×5 Deadlift (add 5#-10# to last 5×5 load)

Then….

Complete the following for time:

  • 30 Deadlifts (M:155#/W:105#)
  • 15 Handstand Push-ups
  • 10 Burpees
  • 20 Deadlifts
  • 10 Handstand Push-ups
  • 10 Burpees
  • 10 Deadlifts
  • 5 Handstand Push-ups
  • 10 Burpees

*Sub for HSPU is seated (on the floor) dumbbell press. 14 minute time cap.

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© 2015 Crossfit of Fremont