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

Latest

CFSR 10.20.2018

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Can’t wait to party with everyone tonight!!

10.20.2018

CrossFit San Ramon – CrossFit

Accessory Work

3×6

RDL

Bulgarian Split Squat

Bent ITWY

DB shoulder Press

Metcon (Time)

3 RFT

400 M Run

12 HPC 75/55 (rx+) 115/75

12 Front Squat

12 S2O

CFSR 10.19.2018

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Hey You, Hot Stuff!  Don’t forget to come to CFSR’s 10th

Anniversary Bash this Saturday 6pm-11pm!

1980s prom theme in full effect, bring your best pose for pictures!

10.19.2018

CrossFit San Ramon – CrossFit

Metcon (Time)

40 min cap

10 Rounds for Time

2 rope climbs

3 Bar Muscle ups

4 HSPU

5 Power Snatch 75/55 (rx+) 115/75

6 T2B

7 OHS

CFSR 10.18.2018

Who’s Ready for the 80s party Saturday?

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Youth Weightlifting

CrossFit San Ramon – Youth Weightlifting

Warm-up

Coach Ed Favorite things

2 Rounds

10 Front Squats

10 Presses

Hang Clean (5×2 @ 80% of Clean +3KG From last week)

Jerk (4×3 @ 75% +3kg From Last Week)

Split/Power

Clean and Jerk

Push-ups

10.18.2018

CrossFit San Ramon – CrossFit

Shoulder Press (7×1 record heaviest)

Metcon (AMRAP – Reps)

1 min on 1 min rest

Regardless of where you start, stay in numerical order so we don’t double up on the ski erg!

1. Ski Erg – cal

2. KB Swings 35/26 (rx+) 53/35

3. Row – cal

4. Sit Ups

5. row

6. Push Ups

7. Row

8. Pull Ups

9. Assault bike

10. Wall Ball 20/14

11. Row

12.DB Clean and Jerk – both hands 30/20 (rx+) 50/35

13. Burpee Box Jumps 24/20

add up all reps and calories for ONE score