Dedicated to Serious Personal Training

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

Concrete Body Crossfit

Home Home Home Home HomeHome Home Home
hero right

Archive: Nov 2018

REMINDER: Class is at 6pm on Friday. Noon class is cancelled.

11-30-2018

Bulgarian Split Squats 3×10 each
paired with
One arm Body Rows 3×10 each

Hip Thruster 3×10
paired with
Dips 3×10

50 Wallballs For Time

11-28-2018

DB Strict Press 5×8 each
paired with
Toes To Bar 5×10

EMOTM for 13:00
Even 10 Burpees
Odd 10 KB Swings+10 Goblet Squats

11-27-2018

Olympic Lifting

EMOTM for 11:00:
2 or 3 Snatches

11-26-2018

Back Squats 5×5

10-9-8-7-6-5-4-3-2-1 Reps of:
Manmakers
Pullups

11-24-2018

800m Run
200m Farmer Walk
100m Bearcrawl
50 Double Unders
100m Bearcrawl
200m Farmer Walk
800m Run

11-23-2018

1 mile Run
then
5 Rounds:
20 KB Swings
20 Goblet Squats
20 Pushups
15 Pullups
15 Barbell Press
15 Ab Wheelouts
then
1 mile Run

ATTENTION: Our annual Burn The Bird Workout will be 10am on Friday. Bring family, friends, or anyone else you hate. Eat up!

11-21-2018

Romanian Deadlift 5×8
paired with
True Pushups 5×10

Team Row

11-20-2018

Olympic Lifting
Guns Show