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


10.20.2016 bootcamp

CrossFit San Ramon – BootCamp/Crossfit Prep

1000m Row (Time)

Max Effort 1000m Row

Bonus Abs

100 Sit Ups w/medicine ball

Metcon (AMRAP – Reps)

3 rounds, rotate after each exercise is complete. 1 min on 1 min rest

row for calories

seated dumbbell press 15/10


KB Swing 18/9

med ball cleans 8/6


CrossFit San Ramon – CrossFit

Skill Work


Metcon (AMRAP – Reps)

3 rounds

1 min on 1 min rest – rotate after each exercise is complete

Row for calories

thrusters 45/35 (rx+) 65/48


KB Snatch 35/36 (rx+) 53/35

Med Ball Cleans 20/14


CrossFit San Ramon – CrossFit Skills


10 minute alternating EMOM

-10 wall balls

– 10 burpees


-couch (2 minutes each side)

-banded shoulder stretch ( elbow / 1 minute each side)

Clean Complex (8×1 @ 60% of clean )

1 Clean pull + 1 deadlift+ 1 hang clean + 1 front squat

Shoulder Press (3×10 )

– choose a weight that you can do touch and go with; no resting at the bottom. Work on speed.


5 min amrap

– 5 squat cleans (%75 of clean)

– 50 double unders


CrossFit San Ramon – CrossFit

Deadlift (6×4 75-80%)

Metcon (AMRAP – Reps)

15 min amrap

5 wall ball 20/14

5 T2B

10 Wall Balls

10 t2B

15 Wall Ball

15 Toes to bar.

so on and so forth

10.19.2016 bootcamp

CrossFit San Ramon – BootCamp/Crossfit Prep

1-Mile Run (Time)

Max Effort 1-Mile Run

Metcon (AMRAP – Reps)

15 min amrap

5 wall balls

5 anchored toes to bar

10 WB

10 AT2C

so on and so forth

CFSR Spotlight on – MAOR

Maor Burshtain

  1. When did you join CFSR & why?

I started doing CF on Jan 2012 after a friend told me that I must give it a try.

First class wasn’t easy; I remember feeling like throwing up after the first WoD. Nevertheless I decided I need a change and get back in shape. As they say, if it doesn’t challenge you, it doesn’t change you. Since 2012, I was pretty consistent joining classes at least 4 times a week.


  1. What positive changes have you felt, noticed, etc.

As we age, the list of the physical activities we do shrinks, while the list of excuses grows. Today, I am in better physical shape than I ever was before. I lost weight and I’m getting stronger and better every year.

Before I was enrolled in a traditional gym and had no motivation to go. CrossFit makes you actually want to work out. It’s much more interesting and challenging and you get as tough mentally as you do physically.

  1. What keeps you coming to CFSR?

Well, at this point I’m kind of addicted to CF, if I don’t go I feel bad. When I go, I get uptick in my energy levels.

CrossFit isn’t just exercising, it is also the community and CFSR have great athletes of all ages. Community is part of the reason why I’m coming back for more…