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

MEAL PREP

IMG_6696

My neighbor kicked me down some salmon that was just caught in Half Moon Bay yesterday. Grilled it up tonight to eat for lunch my next two work days. This pic is pre-grilling. I put a little olive oil on the plate before laying the skin side down. Pat dry the top and spread some butter, then add the most amazing seasoning EVER: Magic Salmon Seasoning. Grilled them until firm. SO DELICIOUS!

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WORKOUT   8/16/2016

LEVEL ONE

  • 6×2 Deadlift (lift every 1:30)

Then….

Complete as many rounds as possible in 12 minutes of:

  • 16 Kettlebell Sumo Deadlift High Pulls (pick weight)
  • 12 Box Jumps (pick height)
  • 8 Pull-ups

LEVEL TWO

  • 10/8/6/4/2 Push Jerk

Then….

Complete the following for time:

BUY IN-  800m Run

21/15/9/ reps of:

  • Dumbbell Push Press (pick weight)
  • Abmat Sit-up

*50m Farmers Carry after each set.

*14 minute time cap.

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CONGRATS COACH COSTA

Screen Shot 2016-01-27 at 9.46.15 PM

Coach Costa has taken on a full time coaching position with NorCal Fit in San Jose. The good news is he will still be coaching a few sessions every week at CrossFit of Fremont. Mike has been a great asset to our gym and we thank him for all the years he has worked with so many of you.

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TheRX Method Jump Rope Clinic still has some available openings. The clinic is on 8/28 from 2pm to 5pm and is being taught by Dave Newman, the founder of RX Smart Gear. This clinic is going to be awesome!

https://rxdoubleunderclinics.webconnex.com/cof

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Our First Annual CrossFit of Fremont Beach Day is going down on 8/21 at Twin Lakes Beach in Santa Cruz. There are fliers at the gym, so make sure you grab one. Bring your friends and the entire family. We will be at the beach from 10am until who knows when so come any time you want.  We are going to meet at the gym at 8am for anyone who wants to carpool (and beat the traffic).

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WORKOUT   8/15/2016

LEVEL ONE

  • 6×2 Push Press (lift every 1:30)

Then….

Complete 5 rounds for time of:

  • 5 Dumbbell Front Squats (pick weight)
  • 5 Dumbbell Push Press (pick squat)
  • 5 Dumbbell Thrusters (pick weight)
  • 100m Run

*15 minute time cap.

LEVEL TWO

  • 7/7/7/7/7  Back Squat (lift every three minutes)

Then….

Complete the following for time:

  • 30 Thrusters  (M:115#/W:75#)
  • 30 Pull-ups
  • 30 Shoulder to Overhead (M:115#/W:75#)

*10 minute time cap.

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CFOF OUT AND ABOUT……SINT MAARTEN

Ant

Good Morning CFoF,

Just want to say Thank you, for getting me “Sexy by Summer”. I’m representing and rocking the CFoF shirt here on Royal Caribbean in Sint Maarten. Can’t wait to get back to burn off all this Cruise food.

Thank you again to everyone Staff and Members at CFoF.

Anthony

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WORKOUT   8/12/2016

LEVEL ONE

  • 15 minutes to establish a 3 Rep Max Strict Press

Then….

Complete 3 rounds for time of:

  • 200m Run
  • 5 Dumbbell Burpee Ground to Overhead (pick weight)
  • 15 Abmat Sit-ups
  • 5 Dumbbell Burpee Ground to Overhead

*Rest 1:30 between rounds. 16 minute time cap. 

LEVEL TWO

  • 7/5/5/3/3/3  Deadlift

Then….

Complete the following for time:

BUY IN- 500m Row

15/12/9/6/3 reps of:

  • Deadlift (M:205#/W:145#)
  • Pull-up

*12 minute time cap.

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THE RX METHOD

therxmethod18 days until The RX Method Jump Rope Clinic comes to CrossFit of Fremont. There are still spots available. Sign-up and order yourself the best jump rope on the market while you are at it. How good is the RX Smart Gear jump rope? Good enough to be the Official Jump Rope of USA Boxing and the Official Jump Rope of CrossFit. That’s pretty awesome.

This clinic is open to ANYONE who wants to get better at using their jump rope at the gym. $50 for just the clinic. $85 if you order a custom rope. Here is the link to sign up:

https://rxdoubleunderclinics.webconnex.com/cof

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WORKOUT   8/11/2016

LEVEL ONE

  • 15 minutes to establish a 3 Rep Max Hang Power Snatch

Then….

Complete as many rounds as possible in 12 minutes of:

  • 20 Mountain Climbers
  • 15 Ball Slams (pick weight)
  • 10 Knees to Elbows

LEVEL TWO

  • 3×5 Push Press
  • 3×3 Push Press (add 10#-20#)

Then….

Complete as many rounds as possible in 12 minutes of:

  • 16 Push Balls (M:20#/W:14#)
  • 16 Stepping Lunges With Med Ball
  • 16 Abmat Sit-ups

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WADE’S ARMY 2016

wade

November 12, 2016 marks five years since young Wade DeBruin passed away from the devastating pediatric cancer, Neuroblastoma, a tumor derived from immature nerve cells in infants and children.

This is Wade’s Army’s fifth year and this year’s theme is Nerves of Steel.
nerves of steel
Wade fought every day with a smile on his face and 100’s of brave children continue to show their nerves of steel taking the fight to this pediatric cancer day in and day out.

Over the next 14 weeks, we will be strengthening their will, spreading awareness for this disease, and fundraising to fund another experimental trial and financially support families battling Neuroblastoma.

Neuroblastoma is extremely rare. It is often overshadowed by other pediatric cancers. In a horrible twist of fate, Ethan Martin, the son of an officer I work with, was stricken with Neuroblastoma. Ethan was a little warrior and as it stands right now, he is beating the disease. Wade’s Army was great help to the Martin’s during the time Ethan and the family were most in need. Check out this video of the Martin’s that we made last year:

Wade’s Army supporting Ethan’s Fight Against Neuroblastoma from Power Athlete HQ on Vimeo.

This is my 4th year fundraising for Wade’s Army. Last year I fell off a bit and only raised $2377. This year my goal is to raise over $5000. Join the fight! A $35 donation get’s you this year’s uniform.

nos shirt

Here is my fundraising page:

https://www.classy.org/fundraise?fcid=723345

Hope you can take a few minutes away from your busy schedule and make a donation. You can even join Team Crossfit of Fremont and start your own fundraising page. Either way, you support a great cause.

LET’S GO FREMONT!

Wade’s Army Call to Action from Power Athlete HQ on Vimeo.

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WORKOUT   8/10/2016

LEVEL ONE

  • 20 minutes to establish a 3 Rep Max Front Squat

Then….

Complete as many rounds as possible in 10 minutes of:

  • 10 Box Jumps (pick height)
  • 10 Air Squats
  • 10 Pull-ups

LEVEL TWO

  • 7 minutes to establish a 3 Rep Max

Then….

  • On the minute for 5 minutes do 3 Reps Front Squat (70% of 3RM)

Then….

Complete 4 rounds for time of:

  • 15 Dumbbell Thrusters (pick weight)
  • 12 Toes to Bar
  • 100m Run

*Rest 1 minute between rounds. Time cap is 14 minutes.

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© 2015 Crossfit of Fremont