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

Concrete Body Crossfit

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Archive: Feb 2019


Bent Over Barbell Row 5×10
paired with
True Pushups 5×10

30-25-20-15-10 Reps of
Kettlebell Swings
Sit Ups


Oly Lifting Practice


CrossFit Open 19.1
AMRAP 15:00
19 Wallballs
19 Calorie Row

Back Squats 5×5
paired with
Pull Ups 5×10


For Quality:
DB Step Ups 4×10 each
paired with
One Arm Bodyrows 4×10 each

For Quality:
Partner Glute Ham Raise 4×10
paired with
Barbell Strict Press 4×10

4 Rounds For Time:
200m Sprint
60 sec Front Plank


In Pairs:
60 Pullups
30 Tire Flips
800m Run
1500m Team Row
100 Push Ups
200 KB Swings
100 Sit Ups

Complete in any order

ATTENTION: 2019 CrossFit Open starts TODAY!  Please register at the link below:
Registration is not mandatory but it will allow you to see where you rank nationwide. Everyone will participate!  


DB Push Press 5×10
paired with
Toes to Bar 5×10

3 Rounds For Time:
20 Double Unders
100m Lunge Walk


Olympic Lifting

ATTENTION: There will be no 6:15PM class on Monday, President’s Day. Enjoy the evening off!


Deadlift 5×5
paired with
Ab Wheel 5×10

2 Rounds For Time
400m Run
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups