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

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8.23.2016

Announcements

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CrossFit San Ramon – BootCamp/Crossfit Prep

Skill Work

Jump Rope

Double Unders, etc

Metcon (AMRAP – Reps)

3 rounds

2 min amrap

40 Single Unders

20 Jumping lunge

1 min break

2 min amrap

40 Singles

20 Wall Balls 10/6

Bonus Abs

3 rounds

20 Hollow Rocks

20 sit ups

8.23.2016

Announcements

Like us on Facebook! Each week we showcase a CFSR member “spotlight On” – you could be next!

CrossFit San Ramon – CrossFit

Skill Work

Jump Rope

Metcon (AMRAP – Reps)

3 Rounds – 2 min on – 1 min break.

2 min amrap

20 Double Unders

20 Jumping Lunge

1 min break

2 min amrap

20 Double Unders

20 Wall Balls 20/14

= 1 round

Bonus Abs

3 Rounds

20 Hollow Rocks

20 Rings to L-sit

Spotlight On – Jeff D!

jeffD

Spotlight on

Jeff D!

Q. How long have you been a Crossfitter and why did you start?
A. I joined CFSR 4 1/2 months ago, I gained weight and my workouts were stale. Losing weight was a reason for joining, but my first goal was to be consistent with the workouts, I have done that now. I now am ready to focus on being healthier with my diet.
Q. Since you started, have you seen any positive changes in your body, mind or health in general?
A. I can’t express in words how good I feel mentally, not just because of my achievements, but the friendly, supportive environment at CFSR. I am dealing with the stress of life and work so much better, the greatest benefit is how I feel about myself. My body feels as strong as I did when I was playing college football 20 years ago.
Q. What is your favorite part of Crossfit?
A. Deadlift. Deadlift. Deadlift. Really, my favorite thing is what I am doing that I did not think I would ever be able to do. After doing legs lifts for months, I got on the rig today and was able to do the first part of the swing for Toes 2 Bar, best feeling ever! I definitely feel that I will get there, consistency is the key. The 5:30am crew is awesome and Coach Ed has my back every time I’m here, he never lets me quit!

SPOTLIGHT ON – HOPE

hope

Spotight on

HOPE!

Q. How long have you been a crossfitter and why did you start?
A. Since April @ CFSR. Friends at work encouraged me and I was inspired by their physical transformation in a relatively short amount of time.
Q. Since you started, have you seen any positive changes in your body, mind or general health?
A. Since crossfitting, everyday is a good day – mentally & physically. The 5:30am class is the best way to start my day.
Q. What is your favorite part of CFSR?
A. Finishing the WOD – it’s tough physically, but has made me realize how much further I can push beyound my limits (or what I thought were my limits). P.S. everyday is a good ass kicking workout!

8.22.2016

Announcements

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CrossFit San Ramon – CrossFit

EMOM

14 min

2 hang full snatch increase weight every round

Metcon (Time)

3 Rounds for time

400 M Run

10 Deadlift 115/75 (rx+) 155/115

5 Full Cleans

Bonus Abs

2 – 1 min plank

1 – max hold plank

8.22.2016

Announcements

Like us on Facebook! Each week we showcase a CFSR member “spotlight On” – you could be next!

CrossFit San Ramon – BootCamp/Crossfit Prep

Speed

7x200m sprints

Metcon (Time)

3 Rounds for time

400M Run

50 Ft Death March 15/10

5 Dumbbell Clelans

Bonus Abs

2 – 1 min plank

1 max effort plank

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