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

Uncategorized

CFSR 12.8.2018

A week from TODAY!!!  Private shopping after

the class and a raffle too!

 


12.8.2018

CrossFit San Ramon – CrossFit

Push Jerk (6×3 record heaviest)

Metcon (AMRAP – Rounds and Reps)

14 min amrap

7 HPC 95/65 (rx+) 135/95

7 FS

20 Sit Ups


CFSR 12.7.2018

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Who’s ready for a long wod?


12.7.2018

CrossFit San Ramon – CrossFit

Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes:

5 Pull-ups

10 Push-ups

15 Squats


Youth Weightlifting

CrossFit San Ramon – Youth Weightlifting

Warm-up

2 rounds

30 secs Couch Stretch (each Leg)

10 Squat Therapy

Then

Kicks

Jumps

PVC Snatch Drills

3 Position Snatch (bar , 40% , 50%, 60%)

High Hang + Above the Knee + Full Snatch

Push Press + Jerk ((%of C&J) 2 + 1v40%, 50% 2+1, 60% 2 +1 x 3)

Execute Push Press then Jerk
Rep Scheme is 2 Push Presses then 1 Jerk. Last Percentage is done for 3 sets.

Accessory Work

ABS – Coaches Choice


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CFSR 12.6.2018


12.6.2018

CrossFit San Ramon – CrossFit

Deadlift (6×3 record heaviest – new members stay light)

Metcon (Time)

8 Rounds for Time

6 Shoulder Press 95/65

10 Box Jumps OR step 24/20

100 M Run

1 minute rest after each round.

TIME INCLUDES REST