Dedicated to Serious Personal Training

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

Concrete Body Crossfit

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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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Back Squat 5×5
paired with
Box Jump 5×5

3 Rounds in Pairs:
400m Run
One person manmakers while one runs 400. Then switch. That’s one round.


Ring Curls 4×10
paired with
Dips 4×10

3 Rounds For Time:
50m Bearcrawl
100m Farmer Walk
400m Run


In Pairs:
400m Run together
200 KB Swings
100 Situps
400m Run together
100 Push Ups
100 Bodyrows
400m Run together
60 Burpees
One person planks while the other burpees
400m Run together


DB Push Press 5×5 each
paired with
Pull Ups 5×5/10

4 Rounds For Time:
100m Lungewalk
20 Bodyrows


Olympic Lifting Practice


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

For Time
27 Push Ups
200m Sprint
21 Push Ups
200m Sprint
15 Push Ups
200m Sprint
9 Push Ups
200m Sprint