Dedicated to Serious Personal Training

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

Concrete Body Crossfit

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4 Rounds For Time
200m Farmer Walk
400m Run
100m Bearcrawl
400m Row


Fight Gone Bad

5 Rounds:
Tire Flips
KB Swings

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower/airdyne where each calorie is one point.