Dedicated to Serious Personal Training

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

Concrete Body Crossfit

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Archive: Feb 2017

ATTENTION: I will be on vacation until 3/4. Tamyra Gonzalez will be coaching CrossFit until I return. There will be no class this Sat 2/18 or on Presidents’ Day 2/20. Here is a little information about Tamyra:
Tamyra Gonzalez is a personal trainer and life fitness coach based in Alameda, Ca.  She has been passionate about her career in the fitness industry since 1999.  Tamyra holds a bachelors degree in Exercise Science from Humboldt State University as well as over a dozen specialized fitness and mind/body certifications including Pilates, Kettlebell, TRX, Crossfit L1, Corrective Exercise, Spinning, Olympic Lifting, Pre/Post Natal Fitness, and Yoga.  As the mother of two growing girls, Tamyra has also begun to aim her professional attention on the fitness, nutrition and comprehensive health of the whole person.  She trains with a focus on positive motivation and a holistic approach to fitness that includes, nutrition, meditation and the practice of and ability to be present and aware in ones body and consciousness.    

2-16-2017

Deadlift 5×5

In Teams For Time:
60 Thrusters
60 Pullups
60 Burpees

2-14-2017

Boxing

2-13-2017

Bench Press 5×5

3 Rounds For Time:
400m Run
50m Overhead Lungewalk
10 Toes-to-Bar

2-11-2017

For Time:
800m Run or Row
50 Wallballs
20 Pullups
400 Run or Row
25 Wallballs
10 Pullups
200m Run or Row
10 Wallballs
5 Pullups

ATTENTION:There will be no class on Fri Feb 10. We will have a makeup class Thu Feb 9 at Noon.

2-9-2017

NOON
Circuit WOD:
Jumprope
Bodyrows
Thrusters
Front Plank
Manmaker

PM
Romanian Deadlift 5×5

Pullups 5×8
paired with
Bicycles 5×20

EMOTM 12:00
Even: 25 KB Swings
Odd: 10 Burpees

2-8-2017

Romanian Deadlift 5×5

Pullups 5×8
paired with
Bicycles 5×20

EMOTM 12:00
Even: 25 KB Swings
Odd: 10 Burpees

2-7-2017

Olympic Lifting practice

2-6-2017

5 Sets:
1 Clean + 5 Press

Back Squats 5×5

AMRAP 12:00
6-8-10-12-etc reps of:
Jump Squats
Lunges
Pushups