Dedicated to Serious Personal Training

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

Concrete Body Crossfit

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Archive: Jan 2019

1-31-2019

Back Squats 5×8
paired with
Pullups 5×10

In Pairs:
100 Thrusters
100 Burpees
100 Bodyrows

1-29-2019

Olympic Lifting
Guns

1-28-2019

Bench Press 5×10
paired with
Bodyrows 5×10

400m Run
100 KB Swings
100 Situps
400m Run

1-26-2019

5 Rounds:
5 Pullups
10 Burpees
15 Situps
20 Thrusters (45/35)
25 KB Swings
then
1 Mile Run

1-25-2019

1. Team Row

2. 20:00 of
50m Bearcrawl
10 Toes to Bar
10 Box Jumps
10 Ball Slams

1-24-2019

Romanian Deadlift 5×8
paired with
Ab Wheel 5×10

AMRAP in 15:00
10 Bodyrows
20 Pushups
30 Squats

1-22-2019

Olympic Lifting
Guns

ATTENTION: We will have normal hours on Monday, Martin Luther King Jr. Day!

1-21-2019

Push Press 5×8
paired with
Pull Ups 5×10

3 Rounds For Time:
20 Step Ups each leg
400m Run

1-19-2019

21-15-9 reps of
Box Jumps
Pull Ups
Goblet Squats
Push Press
Ball Slams
Sit Ups