phone: 510-209-8990
address:‎ 37330 Cedar Blvd.
units: I & J
Newark, CA 94560



Jonathan left the country to celebrate the life of a friend who passed away. The next you know, he’s posting pictures on IG and Facebook announcing he’s engaged to Gabby. He definitely surprised us all with that one. Congrats from all your CrossFit of Fremont family to you two lovebirds.


WORKOUT   9/6/2016


  • 6×2 Back Squat (lift every 2 minutes)


Complete 21/15/9 reps for time of:

  • Dumbbell Front Squats (pick weight)
  • Push-ups on Dumbbells

*40 double unders after each round. 12 minute time cap.


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



Complete three rounds for time of:

  • 400m Run
  • 21 American Kettlebell Swings
  • 12 Pull-ups

*16 minute time cap.



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I spent some time this morning writing this for the UCPD Facebook page. I’m tapped out on writing so I figured I would just post this here even though it’s not fitness related. Worth the read though if you have been considering getting a gun for home protection…….


Since I became the sergeant of Community Oriented Policing & Problem Solving (COPPS) Unit back in January, I’ve had numerous chances to meet with neighborhood watch groups. Topics range from traffic concerns, crime trends, neighbor disputes, noise complaints, and home security. Inevitably, there is one topic that is always brought up by someone in the group:

“Should I buy a gun? I heard of a guy who went to prison for murder for shooting someone who broke into his home.”

It’s a legitimate question.

California has “castle doctrine” in place. Penal Code 198.5 grants justification for deadly force inside one’s residence. If someone forces his or her way into your home, and you have a “reasonable fear of imminent peril of death or great bodily injury” then you would be justified in using deadly force to defend yourself. 

A forceable entry to your home while you are in it is itself a crime that immediately induces fear on a victim. The intent of the person breaking in is not known. The actions of the intruder are unpredictable. I know I would have a fear that a person who has forced entry into my home may have the intent to harm me or my wife. It is a reasonable fear.

It plays out like this. A person breaks into your home while you and your family are inside. You believe your life or the lives of your family are in danger. You take action against the intruder that results in great bodily injury or death to the person. You have not broken any laws. This does not mean that you are not going to be taken into the station for questioning by the police. This does not mean that the person that you injured or the family of a person you killed can’t try to sue you in civil court. All the ‘castle doctrine” ensures is that if you articulate reasonable fear, you will not be charged with murder.

So should you buy that firearm for home protection? There are some things to consider before you buy a gun. 

Keeping a gun in your home does not instantly put a shield around you or instantly empower you and protect you from people with ill intent. If someone is meaning to harm you and your family, and your intent is to defend yourself with a gun, you better be sure you can pull that trigger with the intent to take another person’s life. They make it look easy in the movies, but it is not so easy in real life. Taking the life of another human being is not something we are mentally wired to do. Despite what you see on the news, even police officers and those in the military have trouble with the thought of taking the life of another human being. Read Dave Grossman’s book “On Killing” to get a really good perspective on how hard it is psychologically to actually inflict great bodily harm on another person. 

Mentally, you think you have what it takes to use a firearm against another person, so you buy a gun. You should learn to be proficient in the handling and shooting of a firearm. Just owning it with the plan of pointing it and pulling the trigger is not sufficient. Again, the movies make using a gun look easy. It is not easy. You step out of your bedroom and confront an intruder in your home. You are scared he is going to harm you or your family. Guess what, he is scared too! The intruder is not going to suddenly stand against the wall and become a paper target that you shoot at a firing range. He is going to be moving. The lighting may be low. You may have to pull the trigger more than once. You need to be prepared for all of those circumstances. The skills to be prepared for a gun fight are perishable. Are you going to not only learn the skills, but also practice them regularly?

You buy a gun to protect you and your family. Where are you going to keep it? I would hope that you store it safely and out of reach of children. Maybe you keep it high up on a closet shelf or better yet in a safe. So, if your gun is stored in a safe place, and you are woken in your sleep by the noise of an intruder inside your home, what are the chances that you can even access your weapon to confront the intruder? Gun storage is important. Most burglaries occur when people are not home. So many home burglaries result in the theft of guns. Burglars take guns left in closets, nightstands, dresser drawers, etc. Please store your weapons in a secure place! 

The last thing to consider is the most important. When I was teaching defensive tactics in the police academy, it’s something I always reminded recruits. Whatever weapon you decide to use to confront a person meaning to harm you can end up being used against you. A gun in the hands of someone not proficient at using it can be taken in the blink of an eye. Going to keep a bat by your bed with the intend of using a Babe Ruth swing to knock out an intruder? Can you even swing a bat? Do you have the room in your hallways, bedroom or kitchen to even take a swing big enough to hurt an intruder? Remember that criminals don’t want to do two things. They don’t want to get caught, and they don’t want to get hurt. When they risk getting caught and you are intending to hurt them, desperate people do desperate things. Are you prepared for that?

Should you buy a gun for home security? No one can answer that question but you. My intent of this writing is that you consider everything I mentioned before you make the decision. I am a police officer and former SWAT team member. I have taught hand to hand combat for over 16 years. I am well trained in the use of firearms and physical confrontation with those intent on meaning me harm. Despite that, I have chosen preventive measures rather than reactive measures to protect myself and my wife in our home. The exterior of my home is lit up brighter than the street lamps at night. I have surveillance cameras installed around the exterior of my home that can easily be seen by anyone approaching the house. I own a dog that sleeps in my house. Kai has a loud bark and is very protective of my wife and I. I know my neighbors and they know me. We look out for each other. Maybe these preventative measures are something you consider before you consider something more drastic. Choose wisely and stay safe!

If you’d like to discuss any of this in greater detail, please contact me via email at


WORKOUT   9/5/2016


  • 6×2 Push Press (lift every 1:30)


Complete as many rounds as possible in 12 minutes of:

  • 6 Push Press (60-65% of your 6×2 load)
  • 8 Bar Facing Burpees
  • 10 Toes to Bar


  • 5×5  Front Squat (5#-10# more than last 5×5 load)


Complete 21-15-9 reps for time of:

  • Dumbbell Thruster (pick weight)
  • Box Jump (M:24’/W:20″)

*Run 100m after each round. 11 minute time cap.




Make Kai wear her Junk bandana like a little old lady…….



  • OPEN GYM   11:30-1:30
  • OPEN GYM    4:30-6:30

Enjoy the last holiday of summer!


WORKOUT   9/2/2016


  • 6×2  Strict Press (lift every 1:30)


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

  • Push Ball (pick weight)
  • Double Unders

*Run 200m after each round. 15 minute time cap.


  • 5×5 Overhead Squat


Complete 21/15/9 reps for time of:

  • Deadlift (M:135#/W:95#)
  • Overhead Squat (M:135#/W:95#)

*The weight you use for the overhead squat is the same weight you use for the deadlift. 12 minute time cap.




A few years ago when I was a traffic officer at UCPD, I responded to a crash. When I was not busy wrecking soccer mom’s lives writing them tickets (aka fighting true crime), I handled almost all the accident reports in the city when I was at work. At this particular crash, a parked car was sideswiped by a city-owned vehicle, damaging the doors and causing the front tire to go flat. Really a low grief report. The owner of the parked car, a normal looking middle aged guy, was there when I showed up. He had the spare tire out and the car jack. I asked him to hold off changing the tire for a minute so I could get his insurance paperwork and what not.  He looked at me a little perplexed. I figured it was the shock of his cute little convertible being damaged. Understandable.

When I finished gathering all the info for my report, he asks me to call him a tow truck. I looked at the car and said out loud, “Bro, I’m pretty sure your car is drivable. I don’t think you need to tow it anywhere.”  His response was, “I don’t know how to change a tire.”



What kind of man doesn’t know how to change a tire? Loosen lug nuts…jack up car…remove lug nuts…pull tire off…put new tire on…screw lug nuts on…lower car….tighten lug nuts….drive home with your dignity.

I am not all that old, but what happened when men were men?  All the amazing advancements in technology have made us soft as a society. It’s no wonder Americans are in the worst shape we’ve ever been over the course of our brief history.

To all you parents out there, please be parents. Knowing that your kid can turn on the iPad without you there so they can be entertained and you don’t have to deal with them is not a skill that will pan out in life. Please take the time to teach them a few things that will benefit their ability to be self-sufficient when they grow older.

If I had a son who as a grown man was unable to change a tire, I would consider myself a failure as a father. Just saying… So, I propose we start a list of things a man should be able to do. I’ll start it out:

  1. Change a tire.
  2. Build any piece of furniture that comes unassembled.
  3. Unclog a toilet (Hey, your wife ain’t gonna do it!)
  4. Throw a football, catch a fly ball, swing a bat, dribble a basketball, and not look completely silly doing it, but kinda silly is ok.
  5. Drive somewhere every now and then without directions and still get there.

And to spin this back toward fitness, a real man should be able to deadlift at least two times his body weight….hahaha.

For the record, I am totally down with equal rights and women having all the same opportunities as men. My wifey can change a tire AND drive a stick shift. Her dad taught her those things. I just felt like going on a chest thumpin’ man rant today……… 


WORKOUT   9/1/2016


  • 6×2 Front Squat (lift every 1:30)


Complete 5 rounds for time of:

  • 5 Hang Power Cleans (pick weight)
  • 10 Front Squats
  • 100m Run

*14 minute time cap.


  • 5×5  Strict Press


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

  • Russian Kettlebell Swings (M:70#/W:53#)
  • Push-up
  • Abmat Sit-up
  • Stepping Lunges

*16 minute time cap.




I know lots of you do it. Go out on a Friday or Saturday night (or any night of the week actually), drink some alcohol, and on the way home or when you get home, you indulge in your favorite buzz food. For some people, it’s splurging on fast food. Others might enjoy pizza, or some greasy breakfast at an all night diner. Buzz food is that meal that you think about as your tanking back your umpteenth beer or shot of tequila and your mouth suddenly starts to water. You become fixated. You must have it! I know that right now a boatload of you are reading this and already thinking about your favorite buzz food. If you are already drinking while you read this, you might even be drooling a bit on your computer screen or smart phone.

One of my favorite buzz food recipes: Two jumbo eggs sunny side up seasoned with cayenne powder and sea salt over grated cheddar cheese and steak chili. So delicious. You can make this with any chili you like. I like the eggs sunny side up. The yolk mixes so wonderfully with the chili. Just thinking about this meal now is making me look forward to the next time I get buzzed ….

Don’t be shy! Share with us your favorite buzz food. Better yet, if you are going out partying tonight (or any night), take a picture of your late night (or early morning) buzz food meal and send it to me. Major bonus points if you are in the picture with your bloodshot eyes and goofy drunk smile.

Whatever you do, always enjoy yourself but be safe!


WORKOUT   8/31/2016


  • 6×2  Deadlift (lift every 1:30)


Complete as many rounds as possible in 13 minutes of:

  • 15 Ball Slams (pick weight)
  • 12 Abmat Sit-ups
  • 9 Box Jump Overs (pick height)


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


This is a retest of the workout from 2/22/2016. (Do you know your result???)

Complete 3 rounds for time of:

  • 12 Jumping Squats (M:75#/W:55#)
  • 12 Lateral Jump Burpees
  • 12 Chest to Bar Pull-ups
  • 100m Run

*13 minute time cap.


© 2015 Crossfit of Fremont