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



CrossFit San Ramon – CrossFit

630pm & 730pm canceled for the CFSR Holiday party tonight 7-10pm

Metcon (Time)

Triple Threat – For time

Karen 150 wall balls 20/14


50-40-30-20-10 Double unders, Sit Ups


3 Rounds

400 M Run

21 KB Swings 53/35

12 Pull Ups

No Scheduled breaks between Workouts. Go fast and Go hard!

CFSR 12.1.2016

Holiday party is tomorrow 7-10pm.  See you then!

Please note, this Saturday the Gym will close promptly at 10:30am at the end of kids class.  Thank you!

Tip of the Day: Eat a salad with protein, dark and colorful mix of veggies with healthy sauce/seasoning


CrossFit San Ramon – CrossFit


3 rounds

200 m run

50 ft inch worm

50 ft bear crawl

10 pvc pass thrus

Skill Work

Ring dips

Metcon (AMRAP – Rounds and Reps)

4–> 2 1/2 min amraps with a 1 1/2 minute rest * pick up where you left off*

100M run

5 Chest To Bars (rx+ 5 Bar muscle ups)

5 Ring Dips

Accessory Work

4×10 bicep curls

4×10 reverse hypers

CFSR 11.30.2016

This Saturday CFSR will close promptly at 10:30am following kids class

Friday December 2nd 7-10 is the CFSR Holiday party!  Potluck style, ugly sweater contest and white elephant $10 limit.  Can’t wait to see you all there!

Adopt a Family gifts are due no later than noon this Friday  – please attach the tag saying who the gift is for.  We are happy to wrap it all for you!


CrossFit San Ramon – CrossFit Skills


3 rounds

15 cal row

10 pvc pass throughs

5 inch worms

5 stripper squats

Paused Front Squat (7×3 @ 75% of max front squat)

Press & Jerk Complex (5×1)

-1 push press + 1 push jerk + 1 split jerk

-1 rep includes going through the whole complex once

Squat Clean (5×1 @ 85%)

Accessory Work

If there’s time after lifting, optional accessory work…

3 rounds

20 bicep curls

15 hollow rocks

20 weighted Bulgarian lunges ( 10 ea. side)


CrossFit San Ramon – CrossFit


7 wall balls every 30 seconds for 6 rounds

Deadlift (3×3 85%)

Metcon (Time)


400 M run

10 OHS 95/65 (rx+) 115/75

5 Burpees

CFSR 11.29.2016

THIS Saturday, DECEMBER 3RD CFSR will close promptly at 10:30 following kids class

Can anyone beat Tom’s Sweater this year??