10 Things To Do with 10 Minutes Between Classes

It’s happening! Our Spring evening class times go into effect on Monday, April 22!

See the times HERE.

Our schedule is always available and updated monthly. We suggest you plan your classes weekly and reserve classes by logging into our website.

10 Things To Do with 10 Minutes Between Classes:

Last Class of 2018.JPG
  1. Extra cardio (you could row 2k or more in 10 minutes!)

  2. Achy shoulders? A coach is now available to teach you how to use our Crossover Symmetry system for better shoulder health.

  3. Get your nutrition and fitness questions answered.

  4. Hang out and get to know your fellow Ascension Fitness teammates, they may enjoy working on abs with you!

  5. Record your data in SugarWOD so you have it for next time.

  6. Post-workout booty with the booty bands.

  7. Ask Coach for a specific stretch or exercise to help you toward your goals (cardio, abs, booty, etc!)

  8. Get your sleep and supplement and lifestyle questions answered.

  9. Have an injury or something you need to work around? A coach is now available to help you plan your workout so that you can work around your aches. Your workout is supposed to be personalized, that’s what coaches are here to help with!

  10. A coach is now available to take care of check-in, log-in, and membership issues (but you still need to email us if you want to place a hold or cancel [frontdesk@ascensionfitnesseb.com]).

AF Goes AI!

Jack London Square
Oakland, CA

Dear AF / CFEB Members and Friends,

We have an important structural change to announce today.

As you all know, the future, for better or worse, will be increasingly automated. We will be embracing Artificial Intelligence (AI) and automation wholeheartedly.

You have already seen some of what we do, such as using SUGARWOD to autopost our workouts to our website. What you may not realize is that for the past year our workouts have been written by a robot! It is called the Autonomous New Developer Interface, and it uses machine learning and hidden cameras in the gym to self-improve.

Therefore you will be seeing us roll out some additional changes to the gym in the next few weeks. For example, there will be multiple monitors throughout to use AI assistance to help you through your workout, details to follow.

You will also have access to our new app on your device or smart watch (small fee applies). In addition the rowers and bikes will be replaced with a bank of Peloton stationary bikes (you will need an account and a small fee will apply). All of the weights and racks will be removed and replaced with Tonal gym stations (you will need an account and a small fee will apply).

Of course this does mean that we will no longer have much use for human beings during classes, so depending on time of day you may be served entirely by AI, automation and robotics.

The other major change this entails is that each member will need to have an RFID implant which is a discreet microchip placed under the skin of the back of the hand. The implant is relatively painless and has a low incidence of complications such as itching, sneezing, allergic reaction, psychosis, gangrene, amputation, bubonic plague, demonic possession and death.

Techs will be on hand (ha!) during the next week to insert your chip (small fee applies). Once equipped with the chip, you can experience next level services such as supplementation and vitamins automatically administered as suppositories by our roving supplement robot, nicknamed “April”, courtesy of Prestige Labs (monthly subscription applies).

Welcome to the future!

Hand RFID.png

Cooked AF: A Smoothie to Start Your Morning

If you’re like me and don’t like to eat heavy in the morning, or if you roll out of bed straight into your day, then this smoothie is for you!



  • 1 cup water

  • 3/4 Scoop Protein Powder

  • 3/4 cup 0% Greek yogurt

  • 3/4 cup Frozen Berries

  • 1 cup Frozen Cauliflower (or frozen green veggie of your choice)


Blend and enjoy! I make 2 servings at a time to share with Max <3

These smoothies store well in the refrigerator overnight, if you want to prep the night before.


Protein: 35g
Fat: 2g
Carbs: 27g
Calories: 259

Serving Sizes:

If you’re doing the AF “Challenge” diet, this smoothie meets the macro criteria and measurements for the "Breakfast" meal on the 150 Plan.

200 Plan: Add a second 3/4 cup of frozen berries (+ 13g carbs / 53 calories)

250 Plan should use these measurements:

  • 1 cup water

  • 1 Scoop Protein Powder

  • 1 cup 0% Greek yogurt

  • 1 1/2 cup Frozen Berries

  • 1 cup Frozen Cauliflower (or frozen green veggie of your choice)

Open(s) 2019!

We love the Open

From 2010 on, CFEB/AFEB has participated in the CrossFit Games Open every February/March. Even though it is a global fitness competition, we get to exercise in our home gym among our supportive peers.

We love the Open because it pushes us to be better than our past selves and points out our weaknesses, often brutally.


We love the Open because it allows us to see how much we have grown year over year, and it is important to tell the stories of struggle and growth that are behind the performances of each Ascension Fitness member.


Who should do the Open?

We are committed to making fitness accessible AF to you, our members. Therefore I want to lay out why people do the Open and what you may experience when you do it.

The Open is a yearly competition. Most people participate in the Open:

  • to push themselves mentally and physically

  • to have something to prepare for (just like it’s nice to have a 5-10k run to prepare for— you have a deadline, you have your training laid out, so you get it done!)

  • as part of a friendly competition with their gym buddies

The Open is GREAT for all of those things. If that sounds like you, you should do the Open.

The Open can also be a stressful time! It is 5 workouts long, but the workouts are spread out into 1 per week. (Giving everything you have once per week for 5 weeks is HARD. If you’ve never done it before, you’ll have to trust me on that.)


  • you are not prepared to have your weaknesses handed to you over and over

  • you are not prepared to have another person calling you out on reps that do not “count”

  • you are not prepared to compare yourself to competitors who will absolutely crush the workouts

Then you shouldn’t do the Open. I say this from a place of understanding: I have seen people get swept up by the excitement of signing up for something new and then realize that they have not set aside the mental/physical energy required to learn from the new experiences.

If you are really new to fitness or if you’re just in the gym to be fit and not compete, I would expect you to be unprepared. That’s where you are in your fitness journey right now.

You can still do the Open if you are new to fitness. Set the expectation now that you will learn a TON about yourself, your fitness, and your mindset over the next 5 weeks.


Logistics: How will AF do the Open this February/March?

The first thing to know is that THERE ARE TWO OPENS IN 2019.

CrossFit HQ is in the middle of changing their competition qualifier format. What it means for us is that the 2019 Open will be in February/March of 2019, and the 2020 Open will be in October of 2019.

After 2019, the Open will only be held in October.

THEREFORE, we are going to keep the event small in February/March so that we have momentum and energy for October. Pacing yourself works over long time frames too, not just in long workouts!

What will February/March look like?

We will do an un-judged (nonjudgemental? :) ) version of the Open workout in our regular classes on Super Saturdays. This will allow us to warm you up right and set you up for a successful workout!

Judged workouts will be Saturdays from 11am to roughly 1pm. We will crank up the music and judge each other. There will be a warmup and workout strategy provided for you, but we will not be coaching at that time. Here are the 5 exact dates:

  • February 23

  • March 2

  • March 9

  • March 16

  • March 23

There will NOT be other dates/times available to do judged workouts.

Why? Hard deadlines create the best preparation. No 10k Run is going to allow you to “do it tomorrow because you won’t feel like it today”. The Open workouts are much like our other benchmarks: come as you are, give what you have, and get fitter than you were yesterday.

If you are doing the Open “officially”, you must be judged

Sign up on the CrossFit Games website to make it official.

If you want to be judged, you must judge

If you are coming on Saturdays from 11am-1pm and expect to do the workout judged, you must in turn give your time to judge someone else. Take the 2019 Judges’ Course so that you are prepared!

Come watch! Come try it!

If you’re curious, we would love to have you try a judged workout or just come see how we do the Open workouts. You’ll also get to see your coaches working out :)