Recently in Service Anouncements Category
-thumb-520x693-1467.jpg)
Lyn and Paul, General Managers of GWPC and Ironworks, respectively, work on installing the next set of platforms. Russel and Eric are facing the back wall with plywood in preparation for installing more pull-up bars.
Design by Architect-Athlete Doron Serban.
The space cannot presently be used. Tomorrow's WOD will be another no-equipment one.
Platforms in progress: we should have 7 platforms by Friday, hopefully stained and ready to use. Please stay off of them in the meantime.
WOD 100106
Snatch Skill WOD
Snatch 3-3-3-3-3-3:
No more than 70% of 1RM.
Post impressions to comments.
Congratulations to Alex and Rebecca on their recent marriage.
100101
Gym Closed. Rest.
There is no initiation fee in January. As always there are no contracts, so if you have been procrastinating joining, now is the time!
There will two schedule changes this month to better accommodate your schedules:
Thursday classes will be 5:30 and 6:30
FireBreather Throwdown (FBT) will be Sunday at 1PM, however in all likelihood this month's FBT will be held at GWPC @ 1:30 on Sundays.
CF East Bay is suffering technical problems:
Please go here for the daily post until the problem is fixed:
Facility/About
About our facility, history and more.
What is CrossFit?
Home Page
Notable Perfomances
1RM Clean and Jerk
Eric 225
Raph 225
Jiro 205
Matthew 180 (16yo)
Ynez 120
100206
Throwdown!
Winners:
Men: Dusty - CF San Ramon
Women: Brooke - CF East Bay
100216
Row(run)/Double-under/Clean
Rafael 16:00
100213
"Grace" - Full Squat Clean
Dave K. 4:40
Polly 6:35
100212
Amanda 245 Deadlift
100206
"Karen"
Dave K. sub-5 minutes
Links
CFEB RECORDS
CrossFit
CrossFit FAQ
Is CrossFit Original?
Simple 3x5 for Crossfitters
Skill Levels 1-4
Lifting Max % Chart
PR Sheet by RH
Coach Glassman Quotes
Coach Rippetoe Quotes
Friends Of CrossFit East Bay
Maximus' S&C/CF Blog
CrossFit Oakland
CrossFit Black Box NYC
CrossFit Virtuosity
Catalyst Athletics
Robb Wolf
Optimum Performance Training
On Rock? Rock On
Sweatin & Snackin
Strong Island S&C/CF
Christian Witkin Photography
Recommended Products:
Example: For "Tabata Something Else"
Set Gymboss to one interval of 00:20 and a second interval of 00:10 on Auto mode for 8 rounds.
Recent Comments
Skills, Drills and Records: 4:57 for the warmup. Then, 3-3-3-3-3-3-3 Snatch (full squat) at roughly 70%. 6
Joe D. on CrossFit East Bay WOD @ BIW 100213: I say you start manning up.
doron on CrossFit East Bay WOD @ BIW 100213: max, since I can't do burpees nor thrusters, which of the following sounds like
doron on CrossFit East Bay Rest Day @ GWPC 1003012
Skills, Drills and Records: warmup 3 rounds of 10 squats 10 jump squats 10 ghd Situps 10 pushups 4:02 th
average joe on CrossFit East Bay Rest Day @ GWPC 1003012
Skills, Drills and Records: worked on double unders for a very brief amount of time, still suck. practiced
Riam on CrossFit East Bay WOD @ GWPC 100212: Front Squat 95-100-110x2-105x5 was really working on my form WOD: 10:45 RX two
Andi on CrossFit East Bay WOD @ GWPC 100212: Subbed DLs because I did back squats yesterday. DL 5-5-5: 140-150-160(PR) Metcon
Elaine on CrossFit East Bay WOD @ GWPC 100212: Front Squat 95-100-105 WOD: 4:15Rx
Elaine on CrossFit East Bay WOD @ GWPC 100212: Front Squat 95-100-105 WOD: 4:15Rx
Rafael on CrossFit East Bay WOD @ GWPC 100212: 135-155-175 WOD: 5:06Rx Next time I want to get this under 4. Totally doable.