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


9.26.2016 Bootcamp

CrossFit San Ramon – BootCamp/Crossfit Prep

1-Mile Run (Time)

Max Effort 1-Mile Run

Metcon (AMRAP – Reps)

4–> 2 min AMRAPS w/1 min break

1 – max wall balls 10/6

2 – Row for calories

3 – Jumping Lunges

4 – Sit Ups

Total Reps


CrossFit San Ramon – Advanced

Power Snatch (Heavy Double )

Spend 15 mins working to a Heavy set of 2 Reps.

Push Press (4×3 @70 of Strict Push )

*No pause Between reps. Touch and go.

Metcon (Time)

For time:

42 Calorie Assault Bike or Row

21 Clean and Jerks, 95/65 Rx+ 115/75

30 Calorie AB/row

15 CJ, 115/75 Rx+ 135/95

18 Calorie AB/Row

9 CJ, 135/95 Rx+ 155/115

*One bar, you change weights

Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders


CrossFit San Ramon – CrossFit

Thruster (5×5 max load)

July 3, 2016 (Weight)

20 Min EMOM

60% 1 RM snatch

1 Full Snatch

2 Hang power snatch

1 High Hang Full Snatch

RX if all 20 rounds are completed


CrossFit San Ramon – CrossFit


7×100 m sprints

July 2, 2016 (Time)

2 Rounds for TIME

400 M Run

20 Russian KB Swings 53/35

2 Wall Climbs

30 Air Squats


Spotlight On – CHRISTINE DO!

Q.  When did you join CFSR & why?

A.  I originally was at Drive, and then came to CFSR.  I decided to join Crossfit because I needed to gain strength.  I was diagnosed with psoratic disease which degrades your muscles and bones.  Crossfit really helps.  Plus my husband, Quoc, kept bugging me to join.  It’s hard to keep telling a sales guy No

Q.  What positive changes have you felt, noticed, etc?

A.  I have lost fat, gained muscle and increased flexibility.

Q.  What keeps you coming to CFSR?

A.  I love how my body feels.  I have less pain, and am much more flexible.  But most of all I LOVE THE PEOPLE!


CrossFit San Ramon – CrossFit Skills


500m Row

Throacic Flow

Lunge Flow


Practice on ring working through Ring Push-up Progression.

*Focusing on Stability in the rings.

Ring Plank (5 x 1 min Holds )

Metcon (AMRAP – Rounds and Reps)

12min amrap:

10 candlestick pistol/squat

15 shoot thru on paralette

20 burpee pull-ups

Bonus Abs

3×15 GHD Sit-ups