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


CFSR 4.22.18

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“The difference between try and triumph is a little ‘umph’.”

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CrossFit San Ramon – CrossFit

Front Squat (3×7 60%)

Nancy (Time)

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

CFSR 4.21.18

Do you have what it takes?


On Saturday, May 5th, CrossFit San Ramon will be hosting an in house competition for the first time ever! Teams of 4 will compete for prizes and bragging rights! There are 3 more weeks to go until the competition!
9am – 12pm
Followed by a taco bar and margarita party!
Teams of 4:
2 men
2 women
3 WODS and a Final

Entry Fee:
$20 a team which funds the taco and margarita party!

The Rules:
-Coaches can participate!
-All levels can and should participate in this competition!
-Must be a member at CFSR to participate – 6 week challenge members can participate too!

Bonus awards for:
-Best Team Name
-Best Team Costumes (or) matching outfits

Make sure to sign up at the gym on the white board (to the left of the April challenge)Write the names of your teammates and team name if you have it!
Drop off $20 to the office by May 2nd and you’re in!

All teams will receive workouts by the end of April to work on strategy.

 We hope to see you all sign up and friends and family are welcome to come to cheer everyone on!


CrossFit San Ramon – CrossFit

Skill Work

Muscle Up

4×5 of appropriate progression

Metcon (AMRAP – Rounds)

16 min EMOM

Min 1: 1 rope climb (rx+) 2 rope climbs

min 2: 6 DB Press 35/20 (rx+) HSPU

Min 3: 8 Pull Ups (rx+) C2B

Min 4: Row 12/8 cal (rx+) 15/12

4.20.2018 Challenge

CrossFit San Ramon – BootCamp/Crossfit Prep

Hang Clean (4×5 60%)

Metcon (AMRAP – Rounds and Reps)

25 min amrap

15 KB Swings 35/26 (rx+) 53/35

10 Headcutters

15 Sit Ups

400 M Run

***1 minute rest at the end of each round***


CrossFit San Ramon – CrossFit

Hang Clean (4×5 60%)

Metcon (AMRAP – Rounds and Reps)

25 min amrap

15 KB Swings 35/26 (rx+) 53/35

10 Headcutters

15 Sit Ups

400 M Run

CFSR 4.20.18

Motivation is what gets you started.

Habit is what keeps you going.

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Happy Friday everyone! Don’t forget to set the stage for the weekend with a kick ass workout! We have 3 weeks to go until the Cinco de Mayo throwdown!

Are you ready?