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



CrossFit San Ramon – CrossFit

Split Jerk (7×2 from the rack 85%)

Metcon (AMRAP – Rounds and Reps)

18 Min AMRAP

10 Deadlifts 155/115 (rx+) 225/155

10 Box Jumps 24/20 (rx+) 30/24

15 Wall Balls 20/14

100 M Run

10.24.2016 bootcamp

CrossFit San Ramon – BootCamp/Crossfit Prep

1-Mile Run (Time)

Max Effort 1-Mile Run

Metcon (AMRAP – Rounds and Reps)

18 Min AMRAP

10 KB Deadlifts 53/35

10 Box Step Ups 16/12

15 Wall Balls 8/6

100 M Run

CFSR 10.23.2016



CrossFit San Ramon – CrossFit

Back Squat (5×5 75%)

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

CFSR 10.22.2016



CrossFit San Ramon – CrossFit

Clean (full or power to max then 6×2 @ 85%)

Metcon (Time)

For Time

4 Rounds

200 m Run

12 High Hang Cleans 75/53 (rx+) 115/75

12 Push Jerk

Spotlight on – KERRY!


  1. When did you join CFSR and why?

I joined CFSR about 2 ½ years ago on a recommendation from my friend Frank L’ Engle. We talked about how I wanted to try to slow down the slippery slope of ageing, or at least feel my best on my way down. I was so impressed with Tim’s knowledge and acceptance I thought, “This place is legit!”

  1. What positive changes have you felt, noticed, etc.

I feel stronger and my clothes fit better! I am more aware of living a healthy lifestyle over all. I am making better food choices, especially when I eat at home. I now think more about the foods I buy and cook. I still have my vices and have a lot of work to do but I am on the right road with CFSR.

  1. What keeps you coming to CFSR?

I keep coming back because the workouts are never boring and always challenging. I feel better than I have in 20+ years. I can scale everything so I am able to stay pain free (most of the time). Everybody is very supportive, even with my super scaled version of CF!