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

CFOF OUT AND ABOUT…..SAN JOSE!!!

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Congrats to Coach Anhtoan, who on Sunday completed the San Jose Rock ‘n’ Roll Half Marathon WHILE wearing this cool as bib (and no shirt to avoid nipple chaffing).

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Level One starts their 5×5  linear progression today and will test 5 rep max in five weeks. Probably a good idea for EVERYONE to watch this old video of how our strength training program works.

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WORKOUT   10/3/2016

LEVEL ONE

  • 5×5 Front Squat

Then….

Complete as many rounds as possible in 4 minutes of:

  • 10 Russian Kettlebell Swings (pick weight)
  • 10 Air Squats

Two minute rest, then….

Complete as many rounds as possible in 4 minutes of:

  • 7 Goblet Squats (pick weight)
  • 7 Push-ups

LEVEL TWO

  • Establish a 5 Rep Max Front Squat

Then….

Complete as many rounds as possible in 10 minutes of:

  • 5 Power Cleans
  • 5 Front Squat
  • 5 Shoulder to Overhead
  • 100m Run

*M:155#/W:105#

*You cannot clean the last rep of power clean into the front squat, and you cannot thruster the last rep of front squat into overhead. All movements are separate and deliberate. 

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