CrossFit of Fremont

-------------------------------------------------------------

 

Level 2

Back Squat.

 

      Establish a 3RM.

 

 

Level 1

Sumo Deadlift

 

      5x5 --> Every 2:00

 

WOD: 4 Rounds for time of:

 

       10 DB Deadlifts

        8 DB Hang Power Cleans 

        6 DB Front Squats 

       100m Run 

       

        Rest 1 min between rounds.

  

*** Time Cap: 13 minutes. 

--------------------------------------------------------------

WOD: 2 Rounds

21-15-9

Double Unders

Situps

Immediately after: 60 second plank hold

 

*for every drop from plank hold, perform 3 burpees (at the end of the workout)

 

**10 min cap

--------------------------------------------------------------

Tues. WOD's

Level 1

Strict Press

      5x5 --> Every 2:00

 

WOD: 3 Rounds For Time

40 push balls #20/14

30 abmat sit ups

20 box jumps/step ups #20

*15 min cap

--------------------------------------------------------------

Level 2

Deadlift

 

      Establish a 3RM

 

WOD: For Time

40 wallballs 20/14#

40 box jumps 24/20”

40 pullups

*every minute (AFTER starting) perform 5 medicine ball cleans before completing next reps

*11 min cap

The Open is Here

The 2018 CrossFit Open starts this week. 

WHAT IS THE CROSSFIT OPEN?

The Open is comprised of five workouts over five weeks, and it starts with 18.1. Open workouts are identified by their year and the order in which they appear. The workouts will be released every Thursday during the five weeks of the Open, and you can watch the live announcement of the workout that will be streamed on the CrossFit Games website.

The announcement will take place at a different location each week, and two athletes (or more) will perform the workout live. After the workout is released, any athlete who has registered for the Open will have until 5 p.m. PT on the following Monday to submit their best score online. We are going to be programming the Open workout every Friday for the gym. There will be no strength component on those days, just the Open workouts. 

FRIDAY NIGHT LIGHTS:

During the 5 weeks of the Open we are going to be running a Friday night lights style open gym for all of the pm classes. We will open at our regular time (4:30) and run heats all night until we get all of you through the workout. We will put a warm up on the whiteboard and have a bunch of trainers down at the gym to make sure everything runs smoothly. We will go over the workout and the movement standards/scaled versions before each heat. Each person who does the workout will need a judge. So please come early or stick around a little later to help judge for each other. If you have never participated in the Open before you should definitely sign up. It is always a great time down at the gym for those 5 weeks. Everyone goes just a little bit harder and the energy is insane. I  better see you all down there on Friday for week 1!!

-------------------------------------------------------------

Level 1

 

Week 1 of 5x5's

Front Squat

     5x5

WOD: 17:32 min AMRAP

 

5 pull ups 

10 push ups 

15 air squats

100 m run

-------------------------------------------------------------

Level 2

 

Strict Press

 

       Establish a 3RM

 

WOD: 17:32 min AMRAP

2 squat clean thrusters 155/110#

19 alternating KB hang power cleans 53/35

400m run

The Open is 1 week away, have you signed up yet?

The 2018 CrossFit Open is less then a week away. For some of you this will be your first time doing the open. For others, knowing that is only a week away scares the crap out of you. I don't care if you have been coming to the gym for 8 years, 8 days, barely been getting any training in, or trying to make regionals. You should sign up for the open!! We will be programming and doing the work outs together Friday Night Lights style (I will post about this early next week) anyways so you might as well do it. If for no other reason, it will make you train harder and eat a little better for the next 5 weeks. HERE is the link to get registered. Make sure that when you sign up you pick CFoF as your home gym so that you can be part of our team. We already have a good amount of people who have joined, let's get some more!!

-----------------------------------------------------------

Friday's WOD's

Level 2

Push Press.

 

      Establish a 3RM

 

WOD: “12.1”

7 min AMRAP

Burpees to a 6’” target

 

6 weeks is done already!!

I can't believe that the 6 weeks is already almost over. We have seen you guys make some amazing transitions in just a short period of time. Some of you might not see a huge difference in numbers on the scale yet, but as coaches we definitely see changes. We can see the difference from day one in the way you move, your range of motion, your understanding of the movements, how much more gas you have in the tank, and the amount of weight you are starting to lift. But I think that the main improvement that we can see in you guys is that you are starting to believe that you can do this. Just your body language alone when you walk in the door and when you see the work out is amazing. You made it the whole 6 weeks and you have earned the confidence that comes with that. You have done the hardest parts of CrossFit!! You walked in the door for that first time and you have made it a routine to continue coming in. The 6 week challenge ends on Friday, you have your free class on Saturday at 10 am and the level 1 classes start on Monday. Make sure you make it in either tomorrow or Friday because we are going to retest the same workout that you did on day 1. It will e a great chance for you to see how far all of you have come. Keep that momentum rolling and by the time Summer comes around you will be really glad that you did!!

-------------------------------------------------------------

Thursday's WOD's

6 Week Challenge

 

Intro to Hang Power Clean

 

WOD: RETEST OF DAY 1

8 Min AMRAP

200 m run

10 step ups (5/5)

5 burpees

--------------------------------------------------------------

Level 1

Hang Power Snatch.

 

      3/3/3/3/3

 

*** Record heaviest 3.

 

WOD:

10 snatches (75% heaviest set of 3)

Run 200m

8 snatches (adding 10/5#)

Run 400m

6 snatches (adding 10/5#)

Run 800m

4 snatches (adding 10/5#)

 

*16 min cap

No more Saturday 9 am class

We are not going to be offering the Saturday 9 am beginner class anymore. Last Saturday was our last one. It was a nice way for new people to come in and get a good sweat going but it did not give us a chance to really get to talk to them individually. We are now going to have all new people schedule a 1 on 1 appointment with a trainer and come in for a sit down. That way we can go over all of their goals, work out history, injury history, why now, ect.. It will enable us to figure out together the best path available for them to be able to reach their goals and to set them up for success. It will give them a lot more of a personal experience and will start building the relationships needed to be able to achieve this. If any of you have any family or friends who are thinking about coming to check out them gym, please have them contact me and we will get the set up for their appointment. 

------------------------------------------------------------

Proof that 7 years ago Devin did work out.

----------------------------------------------------------------

Wednesday's WOD's

 

6 Week Challenge

Bench press

     4x8

 

WOD: 12 Min AMRAP

20 lunges

15 push balls

10 push ups

 

---------------------------------------------------------------

 

Level 2

Front Squat.

 

       Establish a 3RM.

 

WOD: “Fran”

21-15-9

Thrusters 95/65

Pullups

 

*12 min cap

PR's all around

We had some monster Personal Records going on today at the gym. We had a few classes where every one in it hit a PR. It was a great way for you guys to start our two weeks of 3 Rep Max testing. There was also a few of you who were disappointed that you did not hit the number that you were shooting for. I know it sucks to train hard for a few months and then not have it for one reason or another on testing day. Some days the barbell just feels a little heavier than normal, it happens. Don't worry, you still have 9 more days to smash all of your other scores. Get some rest, eat right and come in ready to put in some work tomorrow.

--------------------------------------------------------------

Tuesday's WOD

Level 2 

 

Sumo Deadlift.

 

       Establish a 3RM.

 

WOD: Row 50/40 cals

 

Then 3 rounds of:

15 SDLHP 95/65

15 box jumps 24/20”

45 double unders

 

*14 min cap

PR Time

Monday will be the beginning of our two weeks of 3 Rep Max Testing. This will be the main focus of the day for you guys when you come in. You have been working hard the last few months, time to get some Pr's!!! Please remember, only go up in weight if you are able to perform the lift with good body positioning. It is always nice to be able to put a monster number up on the board but it is not worth getting injured over. The trainers will be right there helping you the whole time but you should also know when to push or not. Good luck and let's get those PR's rolling.

-------------------------------------------------------------

Monday's WOD's

 

6 week challenge

Intro to Overhead squats

4x8

 

WOD:

4 rounds for time

25 air squats 

400 meter run

time cap= 13 mins

---------------------------------------------------------

Level 2

 

Push Jerk

 

      Establish a 3RM

 

WOD: 10 min AMRAP

8 DB push jerk 50/35

12 toes to bar

16 superman/superwoman

Make sure you come in to work out next Saturday!!

Some of the 6:30 pm class happy that they are done with their work out.

-----------------------------------------------------------

Friday, February 16th is the last day of our 6 week challenge. On Saturday, February 17th we are inviting all of them to join us for our 10 am CrossFit workout. We are also going to have some cameras there to take some pictures for our new website that will be going live very soon. Let's pack the house and show them some love for sticking it out the whole 6 weeks and welcome them to their first CrossFit work out. You never know, you might even make it on the front page of our new site.

-------------------------------------------------------------

Friday's WOD

 

Level 2

Overhead Squat

 

       5x3 @ +5-10#

 

WOD: “14.2”

0:-3:00

2 rounds of:

10 OHS 95/65

10 Chest to bar pullups

3:00-6:00

2 rounds of:

12 OHS

12 Chest to bar pullups

6:00-9:00

2 rounds of:

14 OHS

14 chest to bar pullups

...continue this pattern until you cannot finish both rounds in the allotted 3 minutes

End of Week 5!!

We are coming to the end of week 5 of our 6 week challenge. You guys/gals are almost done!! I am very proud of how many of you have stuck with it and are still coming in. You are all moving way better this week and are starting to add weight to all of your lifts. Time to get really strict with the diet and finish strong!!

---------------------------------------------------------------

Thursday's WOD's

6 Week Challenge

     Dead lifts

5x5 #+10/20

 

WOD:

15 kb SDHP

10 pull ups

100 m. run

15 kb SDHP

10 pull ups

200 m run

15 kb SDHP

10 pull ups

400 m run

15 kb SDHP

10 pull ups

200 m run

15 kb SDHP

10 pull ups

100 m run

-----------------------------------------------------------

Level 2

 

Strict Press.

 

      5x3 @ +5-10#

 

WOD: For time

50 KB swing 53/35

50 med ball cleans 20/14

50 overhead lunges 45/35 plate

50 push ups with feet on plate

 

14 min cap