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Day 16: add 5,000 steps to your day

By Lori|2019-11-04T11:06:47-08:00November 16th, 2019|Uncategorized|

Day 17: Add an EXTRA 5000 steps to your day!

Title

Find Us

Address

2411 Old Crow Canyon Rd, Ste N

San Ramon, California

What is CrossFit & Getting Started

NEXT WOD

CrossFit - Tue, Dec 10

In House Comp followed by Annual Xmas Party
12/15 comp 8am-11:30am, party 11:30am-?12 Deals of Xmas! 1 nutrition session with Lori or Ty - includes holiday recipes to help you make better choices. $99 in person or remote. Any DFH Supplement in stock is 30% off . Refer a friend - when they sign up for a 9x or unlimited membership you’ll both get a $30 credit off one month’s membership. Any new design T Shirt - $15 + tax. 1 Hour PT session for the price of a 45 minute session - work on whatever you need! Free Guest Week 12/16 - 12/22. Gift Certificate - buy $100+ certificate and get a $20 credit to your account. Health Coach Intake with Lori - $100 off. GI Spotlight test $300 save $99. Genomics test (DNA) $225 save $82. Metabolomics test $225 save $75. 2 unlimited Annuals Available - first come first served. Save additional $150 - final price $2431.20 Email Lorim@crossfitsr.com to claim yours. Not for current annual memberships.

Warm-up

400 M run or 500 M Row

Inch worm

Samson

PVC 10 each:

Pass thru

Good Mornings

Shoulder Press

Back Squat

Round the world

EMOM

3 Min EMOM w/Bar

Snatch Pull

Hang Power Snatch

Hang Squat Snatch

Full Snatch

Snatch (Weight)

4x6 65%

Metcon (Time)

4 Rounds

8 pull Ups (rx+ C2B)

100 M Run

16 Alternating DB Snatch 30/20 (rx+ 50/35)

12 Min Cap

Bonus Abs

50 Sit Ups

50 Heel Taps

Cooldown

Band On Rig - shoulder

Lacrosse Triceps, shoulders & Lats

OPENING TIMES

Hours (Check Gym Schedule for Classes)

Weekdays Monday - Friday
5:30AM–8:30PM

Weekends Saturday - Sunday
7:00AM–12:00PM

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