Dedicated to Serious Personal Training

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

Concrete Body Crossfit

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Archive: Jun 2017

ATTENTION: On Monday July 3 we will have only one class at 12 noon. On Tue July 4 we will have class at 10am. Happy Birthday, America!

7-1-2017

5:00 AMRAP of
10 Ball Slams
100m Sprint

5:00 AMRAP of
15 Situps
15 Bodyrows

5:00 AMRAP of
20 Kettlebell Swings
20 Pushups

5:00 As Many Calories As Possible of
Rowing

5:00 AMRAP of
Burpees

6-30-2017

AMRAP 15:00
100m Lungewalk
30 KB Swings
30 Situps

then

AMRAP 15:00
400m Run or Row
10 Toes to Bar
10 Wallballs

6-29-2017

Partner Glute Ham Raise 3×10

Bent Over Barbell Row 4×10
paired with
Elevated Slow Push Ups 4×10

1 Mile Run For Time

6-27-2017

Boxing

6-26-2017

Back Squats 5×5

Strict Press 5×5
paired with
Pullups 5×5

4 Rounds For Time:
10 Burpees
200m Sprint

6-24-2017

Kettlebell Training

6-23-2017

In Teams For Time:
800m Run
100 Wallballs
100 Burpees
100 Bodyrows
200 Kettlebell Swings
800m Run

6-22-2017

Romanian Deadlift 5×5
paired with
Toes to Bar 5×10

2 Rounds:
400m Run
10 Pullups
20 Pushups
30 Situps
40 Squats

6-20-2017

Olympic Lifting