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

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Spotlight On – Melanie!

melanie

Spotlight on – Melanie!

Q.  How long have you been a CrossFitter and why did you start?

A.  7 months.  I ran for years and did boot camps but was looking for more of a challenge and crossfit had always intrigued me!

Q.  Since you started, have you seen any positive changes in your body, mind or health in general?

A.  1000% I’ve leaned out, lost body fat and feel overall amazing.  Everyday is a challenge more than the day before!

Q.  What is your favorite part of CrossFit San Ramon?

A.  I’ve never  felt better in my life.  As a mom it can be easy to not take care of yourself, however, at CFSR, I find myself always wanting to strive for more physically.  I actually feel like an athlete now! And of course all the incredible members and coaches are so inspiring to be around!

Spotlight on Josh C

joshc

Spotlight On – Josh C!

 

Q.  How long have you been a Crossfitter and why did you start?

A.  I have been crossfitting for 2 years.  I have always loved fitness.  I started Crossfit for the challenge, something different but the thing I like the most is the community and everyone supports one another no matter your level of fitness

Q.  Since you started, have you seen any positive changes in your body, mind or health in general?

A.  Yes, I’ve never felt better!

Q.  What is your favorite part of CrossFit San Ramon?

A.  The People.  The coaches are great and the community just makes you want to be better!

Gymnastics


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CrossFit San Ramon – CrossFit Skills

Deficit Push-ups (4×5)

On plates or Parallettes

Negative Pull-Ups (4×5)

3 secs down

Metcon (Weight)

20 Min EMOM

Min 1: Row 250m

Min 2: L-Sits (30-40 Secs)

Min 3: 4 TGU 35/53

Min 4: Rest

Record Weight of TGU

8.26.2016

Announcements

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CrossFit San Ramon – CrossFit

Metcon (Time)

Partner Medley for time – 45 min cap

person A run 200M Person B max effort burpees ( each burpee = 1 sec off your time)

100 Hang Power Cleans 75/53

80 OHS

60 Front Squat

40 Push Press

20

Sumo Deadlift High Pull

10 Power Snatch

Person B run 200 M Person A max burpees (each purpee = 1 sec off time)

10 Power Snatch

20 SDHP

40 Push Press

60 Front Squat

80 OHS

100 Hang Power Clean.

CANNOT DROP THE BAR – must pass to partner. 2 min penalty for each bar drop

*Sub rowing for Running – NOT RX*

8.26.2016

Announcements

Like us on Facebook! Each week we showcase a CFSR member “spotlight On” – you could be next!

CrossFit San Ramon – BootCamp/Crossfit Prep

Metcon (Time)

For time

1 Flat Mile

50 KB Swings 18/9

800 M Run

25 Box Step Ups 20/16

400 M Run

25 Burpees

500M Row

50 Air Squats

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