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

HOW SOON YOU FORGET

CrossFit-of-Fremont-Logo

For those of you in Level Two, this week is the start of our new linear progression cycle. I think some of you forgot how the linear progression works. Start your 5×5 at a moderate weight. YOU SHOULD BE LIFTING EVERY REP SUCCESSFULLY in the first few weeks of the linear progression. If you missed reps on one of your sets today, you started way too heavy. It’s always better to start at a safe weight than to go too big too quick. Remember that you are lifting the same weight for all 5 sets. Don’t do a few sets and then think you need to go heavier. Just go 10# heavier the following week.

Trust the program and the people that write the program. They might actually know what they are doing after 10 years of successfully making hundreds of people stronger.

A little video reminder:

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WORKOUT   8/23/2016

LEVEL ONE

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

Then….

Complete 4 rounds for time of:

  • 100m Run
  • 5 Burpee Box Jumps (pick height)
  • 10 Dumbbell Push Press (pick weight)
  • 5 Burpee Box Jumps
  • 10 Toes to Bar

*Rest 1 minute between rounds. 16 minute time cap.

LEVEL TWO

  •  5×5  Deadlift

Then….

Complete as many rounds as possible in 14 minutes of:

  • 200m Run
  • 20 Ball Slams (pick weight)
  • 20 American Kettlebell Swings (M:53#/W:35#)

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BEACH DAY SUCCESS!

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Sorry for the peeps who split before we took the picture. The CFoF Annual Beach Day was a major success. We had so much fun. Make sure you don’t miss it next year.

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WORKOUT   8/22/2016

LEVEL ONE

  • 6×2 Front Squat (lift every 1:30)

Then….

Complete 2 rounds for time of:

  • 200m Run
  • 30 Air Squats
  • 15 Push-ups
  • 30 Air Squats
  • 15 Pull-ups

*14 minute time cap.

LEVEL TWO

  • 5×5 Front Squat

Then….

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

  • Dumbbell Front Squat (pick weight)
  • Dumbbell Push-ups
  • Abmat Sit-ups

*14 minute time cap.

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COOL NEW QALO RINGS

ring

Check out these new rings available on QALO.com. SICK!!!

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WORKOUT   8/19/2016

LEVEL ONE

  • 6×2  Push Jerk (lift every 1:30)

Then….

Complete the following for time:

BUY IN: 400m Run

Four rounds of:

  • 10 Box Jump Overs
  • 10 Dips on Box
  • 15 Russian Kettlebell Swings (pick weight)

CASH OUT: 200m Run

LEVEL TWO

  • 7/5/5/3/3/3  Sumo Deadlift

Complete as many rounds as possible in 16 minutes of:

  • 16 Alternating One Arm Dumbbell Snatches (pick weight)
  • 16 Wall Balls (M:20#-10’/W:14#-9′)
  • 16 Toes to Bar
  • 200m Run

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BEACH DAY!!!!

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Beach Day is this Sunday. Park in the Harbor parking lot and look for the CrossFit of Fremont banana banner. I want to get a picture of everyone at 2pm so DON’T MISS OUT! 8am carpool meet at the gym if you want to beat traffic and load stuff into my pick-up truck.

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WORKOUT   8/18/2016

LEVEL ONE

  • 2 reps Power Clean on the minute for 10 minutes

*Increase weight after 5 minutes.

Then….

Complete as many rounds as possible in 7 minutes of:

  • 10 Alternating One Arm Dumbbell Snatch (pick weight)
  • 10 Abmat Sit-ups

Then at the 10 minute mark….

  • 30 Burpees for time.

LEVEL TWO

  • 6/6/6/6/6  Overhead Squat

*Lift every 3 minutes.

Then…..

Complete 4 rounds for time of:

  • 12 Chest to Bar Pull-ups
  • 6 Overhead Squats (M:155#/W:105#)
  • 100m Run

*15 minute time cap.

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CROSSFIT OF FREMONT AT CROSSFIT 12-12-12

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One of the many highlights of our short but fabulous trip to Trinidad & Tobago was the “Games Prep” seminar Chyna and I did at CrossFit 12-12-12. It was the first time we ever talked about our trials and tribulations together over the last 6 years being a couple who both have the same goal of making it to the CrossFit Games. There were people from all over the Caribbean at the seminar. It really was a fantastic experience for us. The people attending asked so many great questions. The seminar was a huge success. Looking forward to going back one day and hanging with so many cool people all over again. 

Photo Credit: Cameron Blue Skies Hyman

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WORKOUT   8/17/2016

LEVEL ONE

  • 6×2 Back Squat (lift every 1:30)

Then….

Complete the following for time::

  • 40 Double Unders
  • 40 Air Squats
  • 100m Run
  • 30 Double Unders
  • 30 Air Squats
  • 100m Run
  • 20 Double Unders
  • 20 Air Squats
  • 100m Run
  • 10 Double Unders
  • 10 Air Squats
  • 100m Run

*13 minute time cap.

LEVEL TWO

  • 3×3 Power Snatch (moderate weight)
  • 3×2 Power Snatch (add 5#-10#)
  • 3×1 Power Snatch (add 5#-20#)

Then….

Complete as many rounds as possible in 12 minutes of:

  • 10 Burpee Box Jumps (M:24″/W:20″)
  • 10 Kettlebell Sumo Deadlift High Pulls (M:53#/W:35#)
  • 10 Right Arm Russian Kettlebell Swings (M:53#/W:35#)
  • 10 Left Arm Russian Kettlebell Swings (M:53#/W:35#)

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© 2015 Crossfit of Fremont