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

Latest

CFSR 9.26.2017

https://fundraise.barbellsforboobs.org/team/133535

 

Once again our amazing CFSR community is coming together to raise $ for Barbells4Boobs and providing free mamograms to those in need!  The link above allows you to donate or create your own donation page under the CFSR page!  Looking forward to another fun event on

October 14th

9am-noon!

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9.26.2017

CrossFit San Ramon – CrossFit

Push Jerk (7×3 80%)

Metcon (Time)

2 RFT

hill 600 m

18 DL 155/115 (rx+) 205/135

18 box jumps 24/20 (rx+) 30/24

8 cleans (any)

9.26.2017 challenge

CrossFit San Ramon – BootCamp/Crossfit Prep

No 9:30am, 5:30pm, open gym, teens or kids today

Warm-up

power snatch drills – pvc pipe

Back Squat (3×8 4 second descent )

Strength

single leg romanian deadlift (DB or KB) 3×6 each leg

GHR 3×6 4 count ecentric

Metcon (Time)

For Time

21-15-9

Dumbbell Snatch

Box Jumps

rest 5 minutes

21-15-9

Wall Balls

Burpees

9.25.2017

CrossFit San Ramon – CrossFit

Squat Clean (7×3 80%)

Metcon (AMRAP – Rounds and Reps)

4 min amrap

8 KB Sumo deadlift high pull 53/35 (rx+) 70/53

10 KB Swings

**3 min rest**

Metcon (AMRAP – Rounds and Reps)

4 min amrap

8 hang power clean 75/53/ (rx+) 95/65

10 front rack lunge

9.24.2017

CrossFit San Ramon – CrossFit

Shoulder Press (6×4 75%)

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#