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

Uncategorized

CFSR 07.25.2017

Image may contain: one or more people, people standing, people walking and outdoor

“All it takes is one step, to climb up to where you want to be”


7.25.2017

CrossFit San Ramon – CrossFit

Skill Work

Rowing –

1. arms only

2. Hips only

3. Legs only

4. All together

2×100 meter sprints of each 1,2,3& 4

Metcon (Time)

for time

1000M Row

80 Wall Balls 20/14

60 Sit Ups

40 Push Ups

20 Ring Rows


CFSR 07.24.2017

Image may contain: one or more people and people standing

“Cheering each other on to get the job done”


7.24.2017 bootcamp

CrossFit San Ramon – BootCamp/Crossfit Prep

Back Squat (7×3 80%)

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

RX+ Fran (Time)

RX+ Fran

For Time

21-15-9

Thrusters 115/75

Chest To Bar Pull Ups

Bonus Abs

4×12 leg raises in rings

4×12 partner GHR


7.24.2017

CrossFit San Ramon – CrossFit

Back Squat (7×3 80%)

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

RX+ Fran (Time)

RX+ Fran

For Time

21-15-9

Thrusters 115/75

Chest To Bar Pull Ups

Bonus Abs

4×12 leg raises in rings

4×12 partner GHR


CFSR 07.23.2017

Image may contain: 1 person, standing

“Giving up is not an option” – Unknown


7.23.2017

CrossFit San Ramon – CrossFit

Skill Work

pistols – find your progression, then

3×8 each leg

Ring Rows – 3×12

Dips 3×12

Metcon (Time)

6 RFT

12 alternating pistols

16 KB Snatch 53/35 (rx+) 70/53

20 Double Unders