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

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CFSR 06.20.18

Friends help friends get over hump day!

Come in to ease the week with a great work out. First class starts at 5:30 am

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CFSR 06.19.18

Looking for something new?

Come join us at 9:30 am in our beginners class with Coach Jessica

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6.20.2018 weightlifting

CrossFit San Ramon – CrossFit Skills

Metcon (Weight)

6 min emom

2 clean pull 45% 1rm clean

2 power clean

2 high hang squat clean

Metcon (Weight)

5 min emom

1 press 45% 1rm jerk

1 push press

2 push jerk

1 split jerk

Metcon (Weight)

4 min emom

1 power clean

1 squat clean

1 push jerk

1 split jerk

60% 1rm clean and jerk

Clean and Jerk (singles record heaviest)


6.20.2018

CrossFit San Ramon – CrossFit

Accessory Work

3×8 each

ITWY

Bulgarian Split Squat

Glute Ham Raise

Strict Pull Ups

Metcon (AMRAP – Reps)

2x thru

1 min on 30 seconds rest

1. Row

2. Burpees

3. Jumping Lunge

4. KB Swings 53/35 (rx+) 70/53

5. Double Unders

6. Sit Ups


6.19.2018

CrossFit San Ramon – CrossFit

Back Squat (3×12 60-70%)

Metcon (AMRAP – Rounds and Reps)

5 min amrap

15 wall balls 20/14

10 Box Jumps 24/20

5 Headcutters 35/26 (rx+) 53/35

3 min rest

Metcon (AMRAP – Reps)

5 min amrap

100 M Run

Max unbroken Push Ups

Score = Total push ups


CFSR 06.18.18

Set the tone this week with a great work out!

First class starts at 5:30am, WOD starts at 12pm

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6.18.2018

CrossFit San Ramon – CrossFit

Snatch (3×12 60-70%)

Metcon (Time)

3 RFT

400 M Run

6 Power Cleans 95/65 (rx+) 135/95

6 Squat Cleans