Dedicated to Serious Personal Training

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

Concrete Body Crossfit

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Archive: Jun 2020

ATTENTION: We have decided to say goodbye to CrossFit and will transition to a new Strength and Conditioning class. Stay tuned!


5 Rounds For Quality:
20 Swings (use a heavy object)
20 Hand Release Push ups

5 Rounds For Time:
20 Air Squats
20 Odd Object Sit Ups


3 Rounds:
30 Mountain Climbers
30 Shoulder Taps
30 Windshield Wipers
30 Ankle Touches

1 Set Push Ups to Failure
1 Set Squats to Failure
(if you stop to rest the set is over)

20 min Run

ATTENTION: We will pause the Zoom Classes until the quarantine is lifted and everyone can return to the gym. In the meantime, I will continue to post home workouts. ENJOY!


10 minutes of Alternating Step Ups

10 min of Quality:
10 Push Ups
10 Lawnmowers each
10 Hip Bridges each

10 minutes of Alternating Step Ups


One Leg Hip Bridge 3×20 each
paired with
Lawnmower 3×20 each

2-4-6-8-10-8-6-4-2 reps of:
Push Ups
Goblet Squats
Odd Object Sit ups


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