Dedicated to Serious Personal Training

510-523-4769 · 2259 Harbor Bay Parkway, Alameda, California 94502

Concrete Body Crossfit

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Archive: Nov 2016

11-29-2016

Individual correctives
Snatch/Snatch Variations 5×1
Clean and Jerk 5×1
Snatch Grip High Pulls 3×5

11-28-2016

DB Push Press 5×5
Deadlift 5×5

AMRAP 10:00
10 Burpee Push ups
10 Situps

11-26-2016

3 Rounds:
10 Overhead Squats
10 Toes-to-Bar

3 Rounds:
10 Glute Ham Raise
10 Dips

4 Rounds For Time:
10 Thrusters
10 TTB
10 Burpees

11-25-2016

800m Run/Row
then
10 Rounds:
10 Wallballs
10 Bodyrows
20 KB Swings
10 Situps
10 Pushups
then
800m Run/Row

11-24-2016

turkey

Happy Thanksgiving!

ATTENTION: There will be no class on Thanksgiving Day. On Friday we will have our annual Burn The Bird Workout at 10am. 

11-23-2016

Pullups 5×5/8
paired with
Ab Wheel Rollouts 5×10

AMRAP 12:00
10 Burpees
50m Overhead Lungewalk

11-22-2016

Boxing

11-21-2016

DB Bench Press 4×5
Romanian Deadlifts 5×5

10 Rounds For Time:
15 KB Swings
10 Pushups
then
400m Sprint

11-19-2016

AMRAP 32:00
500m Row or 20 Calorie Airbike
400m Run
100m Bearcrawl
100m Farmer Walk AHAP