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

TWIN LAKES BEACH PARTY

twin lakes

Hey all! Don’t forget to mark 8/21 on your calendar for the CrossFit of Fremont Beach Party. The party will happen at Twin Lakes Beach in Santa Cruz. In the picture above, we will be located on the beach to the right of the harbor entrance. We will post up way to the right of the lifeguard tower. I will bring the CrossFit of Fremont banana banner so we will be easy to locate if the beach is crowded. Pay parking is available in the harbor lot (135 5th Avenue, Santa Cruz 95062). Bring your kids. Bring your friends. Bring your sunblock. Bring your own food & drink (we will have a grill that everyone can use). This is going to be EPIC!

*********************************************

WORKOUT   8/9/2016

LEVEL ONE

  • 20 minutes to establish a 3 Rep Max Push Jerk

Then….

Complete 15-12-9-6-3 reps for time of:

  • Wall Balls (pick weight)
  • Push-ups

*40′ Walking Lunge Step after each set. 12 minute time cap.

LEVEL TWO

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

Then….

Complete the following for time:

  • 30 Box Jumps (M:24″/W:20″)
  • 40 American Kettlebell Swings (M:53#/W:35#)
  • 150 Double Unders
  • 40 American Kettlebell Swings (M:53#/W:35#)
  • 30 Box Jumps (M:24″/W:20″)

*12 minute time cap.

*******************************************

DELAYED

Sorry everyone…. No post tonight. We are on hour 19 of travel with about 5 more to go. Squeezing this in as I can. Your coaches have the workouts for tomorrow and will post on the whiteboard.

Hopefully back to normal tomorrow.

 

CFOF OUT AND ABOUT….. TRINIDAD & TOBAGO!

IMG_6594

Chyna rocking it with our friends from CrossFit 12-12-12 in Trinidad & Tobago. We are super excited to bee here to witness the first ever competition held in this country, the CrossFit 12-12-12 Throwdown. There are going to be 90 athletes from 8 countries giving it their all in a very well programmed event. CrossFit is blowing up in Latin America. The enthusiasm for CrossFit here is like nothing I’ve seen in the States. Saturday is going to be awesome.

******************************************

WORKOUT   8/5/2016

LEVEL ONE

  • Take 15 minutes to establish a 3 Rep Max Hang Power Clean

Then….

Complete 5 rounds for time of:

  • 4 Hang Power Cleans (65% of 3RM)
  • 8 Lateral Jump Burpees
  • 100m Run

*13 minute time cap.

LEVEL TWO

  • 3×5 Overhead Squat (pick weight)
  • 3×3 Overhead Squat (add 10#-20#)

Then….

Complete as many rounds as possible in 12 minutes of:

  • 15 Wall Balls (M:20#-10’/W:14#-9′)
  • 10 Alternating One Dumbbell Snatches (pick weight)
  • 5 Burpees

*******************************************

AVA WILL WIN FROM QALO

FullSizeRender 5

Hey CrossFit of Fremont, I know we can count on you all to support this cause. QALO Rings has teamed up with Jason Khalipa and NEGU.org to encourage children fighting cancer to NEVER EVER GIVE UP. Jason’s daughter, Ava, is battling leukemia, but she still found the time to help design the Ava Will Win Ring. If you go to QALO.com and purchase an Ava Will Win Ring, 20% of the sales will go to the NEGU Charity. This is a great way for us to contribute and forge into September which is Children’s Pediatric Cancer Awareness Month.

LET’S GO FREMONT!!!

*******************************************

On Wednesday, Chyna and I will be traveling to Trinidad to spread some CrossFit of Fremont love at the first ever competition (CrossFit 12-12-12 Throwdown) in the country. We will be traveling the entire day so I am going to post both the Wednesday and Thursday workouts on today’s post. Hopefully I will get a cool pic of Trinidad for Friday’s post. =)

*******************************************

WORKOUT   8/3/2016

LEVEL ONE

  • Establish a 3 Rep Max Push Press

Then…

Complete as many rounds as possible in 12 minutes of:

  • 30 Double Unders
  • 15 Abmat Sit-ups
  • 10 Dumbbell Push Press (pick weight)

LEVEL TWO

  • 3×8 Sumo Deadlift (pick weight)
  • 3×4 Sumo Deadlift (add 20#-40#)

Then….

Complete the following for time:

BUY-IN: 75 Double Unders

5 rounds of:

  • 5 Box Jumps (M:30″/W:24″)
  • 7 Kettlebell Sumo Deadlift High Pulls (M:53#/W:35#)
  • 9 American Kettlebell Swings (M:53#/W:35#)

CASH OUT: 75 Double Unders

*13 minute time cap.

******************************************

WORKOUT    8/4/2016

LEVEL ONE

  • Establish a 3 Rep Max Back Squat

Then….

Complete the following for time:

  • 400m Run
  • 30 Wall Balls (pick weight)
  • 50′ Bear Crawl
  • 200m Run
  • 15 Wall Balls
  • 50′ Bear Crawl

*11 minute time cap.

LEVEL TWO

  • 2 Power Snatch on the minute for 12 minutes

*Build up to a heavy double. These are tap and go reps. The clock starts with an empty bar. Score heaviest double.

Then….

Complete 3 rounds for time of:

  • 400m Run
  • 10 Power Snatches (M:115#/W:80#)
  • 15 Pull-ups

*15 minute time cap.

*******************************************

CFOF AT SPARTAN SUPER

In all the hubbub of the CrossFit Games, this got lost in the mix.

IMG_3891

“Freddy,

This is Simon Tolentino, Dave Haidari, Teague Kaylor, and I (Scott Kaylor) successfully completing the San Francisco Spartan Super yesterday. 8.9 miles, 20+ obstacles, 90+ degrees, hellish hills, dry and dusty with participants dropping out of the race left and right. Team CFoF (us) as well as Rob Islas, and Roy/Judy Yuen (Competitor crew) kicked ass. Thanks for getting us in shape to tackle the race.

Scott”

Way to go guys. You are braver than I. I want no part of that crazy ass Spartan Race!

*******************************************

WORKOUT    8/2/2016

LEVEL ONE

  • Establish a 3 Rep Max Deadlift

Then….

Complete 3 rounds for time of:

  • 15 Ball Slams (pick weight)
  • 15 Pull-ups
  • 80′ Walking Lunge With Ball

*10 minute time cap.

LEVEL TWO

  • 10/8/6/4/2/2 Back Squat

*Score heaviest 2 rep

Then….

Complete as many rounds as possible in 12 minutes of:

  • 40 Double Unders
  • 20 Goblet Squats (M:53#/W:35#)
  • 10 Burpees

******************************************

© 2015 Crossfit of Fremont