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


CFSR 10.25.2016

Who’s gearing up for Halloween?

10.25.2016 bootcamp

CrossFit San Ramon – BootCamp/Crossfit Prep

500m Row (Time)

Max Effort 500m Row
Rest as needed

1000m Row (Time)

Max Effort 1000m Row

Metcon (AMRAP – Reps)

4–> 3 min amrap w 1:30 min rest

10 burpee box step ups

40 single unders


CrossFit San Ramon – CrossFit

Overhead Squat (5×7 65%)

Metcon (AMRAP – Rounds and Reps)

4 –> 3 min amraps with 1:30 min rest

10 power snatch 75/53

20 double unders

Pick up where you left off


Spotlight on- Uriel!


  1. How long have you been a Crossfitter and why did you start?

It’s been 4 years and I started crossfit when friends from work wanted me to join them so I did and love working out everyday


  1. Since you started, have you seen any positive changes in your mind, body, or health in general?

Yes, my body for sure


  1. What is your favorite part of Crossfit San Ramon?

There’s a time for me to come in in the morning or in the afternoon and working out with a group of positive people

10.24.2016 bootcamp

CrossFit San Ramon – BootCamp/Crossfit Prep

1-Mile Run (Time)

Max Effort 1-Mile Run

Metcon (AMRAP – Rounds and Reps)

18 Min AMRAP

10 KB Deadlifts 53/35

10 Box Step Ups 16/12

15 Wall Balls 8/6

100 M Run


CrossFit San Ramon – CrossFit

Split Jerk (7×2 from the rack 85%)

Metcon (AMRAP – Rounds and Reps)

18 Min AMRAP

10 Deadlifts 155/115 (rx+) 225/155

10 Box Jumps 24/20 (rx+) 30/24

15 Wall Balls 20/14

100 M Run