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

Posts tagged “squats

6.28.2017 bootcamp

CrossFit San Ramon – BootCamp/Crossfit Prep

Skill Work

hang clean pvc pipe

Strength

shoulder press 3×8

BB bent over row 3×10

Lateral raise 3×10

Ring Push Up 2×15

Strict Pull Ups 2×15

Metcon (AMRAP – Reps)

6 min amrap

5 burpees

10 toes to bar

15 headcutters

2 min rest

10 sit ups

10 box jumps

10 Air Squats

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6.28.2017

CrossFit San Ramon – CrossFit

Skill Work

hang clean pvc pipe

Strength

shoulder press 3×8

BB bent over row 3×10

Lateral raise 3×10

Ring Push Up 2×15

Strict Pull Ups 2×15

Metcon (AMRAP – Reps)

6 min amrap

5 burpees

10 toes to bar

15 headcutters 53/35

2 min rest

10 sit ups

10 box jumps 24/20

10 Air Squats


Spotlight on – MURAT

1. I have been doing crossfit for about 3 years and this is my second Open

2.  I decided to join this year because it is challenging and also a lot of fun.  I got my first bar muscle up last year during the Open..

3. My goal was being able to do all of the workouts Rx :-)…


CFSR 9.15.2016

We wanted to give a big WELCOME to CFSR’s newest members:
Brandy D.
Molly D (xfit kids)
Jaiza V – spending a month with us from Puerto Rico
Matt F.
Welcome to the family!

http://www.mylivingnutrition.com/2013/05/03/grilled-thai-spiced-pineapple-short-ribs/


CFSR 9.9.2016

FRIDAY

Who’s ready to workout hard then enjoy the weekend?

Coach Lori is ready for the weekend….

http://thehealthyfoodie.com/orange-infused-boneless-leg-of-lamb/


CFSR Labor Day 2016

Image result for labor day

1 wod 9 am 

Hot Shots 19

https://hotshots19.crossfit.com/

IN MEMORY OF

  • Jesse Steed, 36
  • Wade Parker, 22
  • Joe Thurston, 32
  • William Warneke, 25
  • John Percin, 24
  • Clayton Whitted, 28
  • Scott Norris, 28
  • Dustin Deford, 24
  • Sean Misner, 26
  • Garret Zuppiger, 27
  • Travis Carter, 31
  • Grant McKee, 21
  • Travis Turbyfill, 27
  • Andrew Ashcraft, 29
  • Kevin Woyjeck, 21
  • Anthony Rose, 23
  • Eric Marsh, 43
  • Christopher MacKenzie, 30
  • Robert Caldwell, 23

WOD 8/3/16

EASY SHRIMP SKEWERS WITH CHARD CILANTRO PESTO

Easy Shrimp Skewers with Chard Cilantro Pesto