2411 Old Crow Canyon Road, Suite N, San Ramon CA 925-457-4587

Latest

4.27.2017

CrossFit San Ramon – CrossFit

Deadlift (6×4 75-80%)

Metcon (Time)

5 RFT

20 jumping lunges

6 ring rows

10 wall balls 20/14

Lurong summer 2017 pre challenge (AMRAP – Reps)

12 min amrap

min 1 Overhead lunges 75/55 (rx+) 115/85

min 2 Wall Sit ups

Min 3 Shoulder to OVerhead

Min 4 rest

repeat for a total of 3 rounds

SCALED – Front rack lunge 45/35

CFSR 4.26.2017

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“Today, more than 95% of all chronic disease is caused by food choice, toxic food ingredients, nutritional deficiencies and lack of physical exercise.”  ~Mike Adams

4.26.2017

CrossFit San Ramon – CrossFit

Shoulder Press (5×8 65-70%)

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Weightlifting

CrossFit San Ramon – CrossFit Skills

Warm-up

7 min amrap

5 burpees

25 ft shuttle run

10 wall balls

25 ft shuttle run

Mobility

* banded shoulder stretch

* overhead stretching

( bottom of squat, reach hand over head)

Power clean + squat clean+ front squat (5×1 @ 80% of clean )

Bar can be dropped between the power and squat clean, but MUST be held onto between squat clean and front squat

Power snatch+ Squat snatch + overhead squat (5×1 @ 80% of snatch)

Bar can be dropped between power snatch and squat snatch, but MUST be held onto between squat snatch and overhead squat

Accessory Work

3 sets

10 pendlay rows (choose weight)

10 ghd sit ups ( Scale: 15 hollow rocks)

10 sots press ( choose weight)

Mobility

1 set: 4 minute squat hold.. go for 5 if you’re feelin’ it 🙂

CFSR 4.25.17

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 Crossfit is for kids too! Enjoy a fun and challenging workout here at CFSR

4.25.2017

CrossFit San Ramon – CrossFit

Front Squat (find 5 rep max)

Metcon (Weight)

20 min EMOM

50% of 1RM c&j

1 Deadlift

1Power Clean

1 Full Clean

1 Jerk

2 Burpees