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

Uncategorized

8.25.2016 CFSR

Coach Ed!  We love how you amaze and inspire us with your amazing abilities!

Wednesday

http://thehealthyfoodie.com/deliciously-tender-pineapple-meatballs/


8.25.2016

Announcements

Like us on Facebook! Each week we showcase a CFSR member “spotlight On” – you could be next!

CrossFit San Ramon – CrossFit

Pendlay Row (8×5 build to 5 rep max record heaviest)

Metcon (AMRAP – Rounds and Reps)

Balls Crazy!

18 min AMRAP

200 OH Med Ball Carry 20/14

10 Med Ball Cleans

10 Wall Balls

20 Kayakers

*3 Burpee penalty for dropping the ball*


8.25.2016

Announcements

Like us on Facebook! Each week we showcase a CFSR member “spotlight On” – you could be next!

CrossFit San Ramon – BootCamp/Crossfit Prep

Speed

10×100 m sprints

Metcon (AMRAP – Rounds and Reps)

18 Min AMRAP

400 M run with Med Ball 10/6

20 Wall balls

20 Kayakers

*3 burpee penalty every time you drop/set down the ball*


8.24.2016 CFSR

rookievunteers

TUESDAY

http://thehealthyfoodie.com/grilled-pineapple-and-lobster-salad/

 


8.24.2016

Announcements

Like us on Facebook! Each week we showcase a CFSR member “spotlight On” – you could be next!

CrossFit San Ramon – CrossFit

Push Press (6×4 80%)

Metcon (AMRAP – Rounds and Reps)

8 min amrap

8 burpee over bar

8 Front Squat 135/95

8 Hang Power Clean

Accessory Work

4 rounds

15 back ext

15 V Ups


8.24.2016

Announcements

Like us on Facebook! Each week we showcase a CFSR member “spotlight On” – you could be next!

CrossFit San Ramon – BootCamp/Crossfit Prep

1000m Row (Time)

Max Effort 1000m Row

800m Run (Time)

Max Effort 800m Run

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

8 Plate Burpees 15/10

8 Goblet Squats 18/9 kb

8 Ring Rows

Accessory Work

4 Rounds

15 Back Ext

15 V Ups


Weightlifting


Announcements

Like us on Facebook! Each week we showcase a CFSR member “spotlight On” – you could be next!

CrossFit San Ramon – CrossFit Skills

Warm-up

8 min alternating emom

– :30 second plank hold

-10 wall balls

Burgener warm up for clean

Dead stop front squat (1×1)

-Spend 12 minutes and Work up to heavy single

– RECORD YOUR WEIGHT:)!

Clean Pull (7×3 @ 80% of your clean)

EMOM

10 Minute EMOM @ 70% of your clean

-1 power clean + 1 hang clean + 2 front squats


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