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Tomorrow is the last day to sign up for a Touchstone/CFEB membership without paying the $100.00 initiation fee.


WOD 101030

Kettlebell Clean and Push-Press 5-4-3-2-1 each arm

Kettlebell Snatch 5-4-3-2-1

Followed by

3 Rounds:

Run 400 meters
21 Push-ups
12 Kettlebell snatch left 1.5/1.0P
12 Kettlebell snatch right 1.5/1.0P

Games competitors:

No scaling

Run 200 meters
15 HSPU
9 Kettlebell snatch left 2.0/1.25P
9 Kettlebell snatch right 2.0/1.25P

15 minute limit

if under limit:

Rest 10 minutes

Run one mile for time

Target:
Women: 7:00
Men 6:00

DSC_0286.JPG

Restorative Of the Day (ROD) 091220

Untimed:

2 rounds

Run 400 meters @ 2:00 pace or slower
21 Kettlebell swings with a medium-weight KB
1/3 Max Rep Pull-Up
One minute Front Plank
One minute Side Plank Left
One minute Back Plank
One minute Side Plank Right
7 Sun Salutations CFEB Style

Post impressions to comments.

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Schedule/Rates

Classes daily:
SCHEDULE
Mon 6PM
Tue 6PM
Wed 5/6PM: Ironworks
Thursday 6/7PM
Friday 6PM
Sat 11/Noon: Ironworks
Sun 11/Noon: Ironworks


Unlimited Classes + Touchstone Gym Membership $67.00 per month. $100.00 initiation fee, no contract. Drop-In $12.00

Private Training at CFEB or your location

Contact/Location

info@crossfiteastbay.com

Phone # 510-910-2919

Trainers/Maximus
Trainers/Daniel

CrossFit East Bay at GWPC *
520 20th Street
Oakland CA
94612
Map Page

* some classes at nearby sister facility, Ironworks

February 2010

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Notable Perfomances

100203
Dave F. 179RX
Amy 75RX

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Recent Comments

average joe on CrossFit East Bay WOD @ GWPC 100202: 19:45RX/SC I had a momentary lapse of heart/will power/inner strength/pride/ and
doron on CrossFit East Bay WOD 100201: 370 rx not sure on the number though. I feel i might have miscounted during the
average joe on CrossFit East Bay WOD 100201: 351RX quite a bit harder than i anticipated. Rounds 5-8 of push-ups were about
Raphael on CrossFit East Bay WOD @ GWPC 100128: hehehe... The music was quite epic... makes me think it's a Chinese Weightliftin
doron on CrossFit East Bay WOD @ GWPC 100129: warmup: 1mile run warmup 2: 30 reps at 165# (50% of 1RM) in 60sec (25 completed
Riam on CrossFit East Bay WOD @ GWPC 100129: I seemed to have lost a black long sleeved patagonia shirt this evening during c
Elaine on CrossFit East Bay WOD @ GWPC 100128: WOD #1: 4 rounds Rx in 15 minutes. Had to leave early to catch Bart.
Philadelphia SEO on CrossFit East Bay Rest Day 090406: CrossKitchen - Hormone spotlight: Insulin: Wow, i totally agree with this one awesome.
average joe on CrossFit East Bay Restorative @ BIW 100127: I didn't understand what restorative meant so i googled it. The results were:
Nina on CrossFit East Bay Restorative @ BIW 100127: You know I am kidding, right?