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

6.4.2016

Announcements

2nd annual CrossFit4Capes Sunday June 12th 12-2!
Low Back mobility clinic Sat June 11th 11-12:30 $40
Mid Year Annual Membership release $1730 includes 1 free POSE, nutrition & 30 minute Skill Session

CrossFit San Ramon – CrossFit

Warm-up

2 rounds

200m run

50 ft spiderman

50 ft double soldier kick

Speed

6 x 100m sprint

Weightlifting

85% 1RM top chart

Back Squat (8 sets 2 reps)

Metcon

Metcon (AMRAP – Reps)

AMRAP

1 round 1:30 each exercise 15 seconds to switch

Row for Calories

Dumbbell Cleans 55/35

Wall Climbs

Ring Rows

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s