Dedicated to Serious Personal Training

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

Concrete Body Crossfit

Home Home Home Home HomeHome Home Home
hero right

8-19-2019

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

For Time:
400m Run
100 Air Squats
100 KB Swings
100 Sit Ups

ATTENTION: I will be gone fishing from Tue 8/13-Sat 8/17. Coach Tamyra will have you. The schedule is as follows-
Tue 615pm
Wed 1130am
Thu 1130am, 1230pm
Fri 615pm
Sat 8am
ENJOY!

8-12-2019

Back Squats 5×5
paired with
Box Jumps 5×5

Death By:
Squat/Situp/Push up

8-10-2019

AMRAP 21:00
7 Muscle Ups
11 Thrusters (155 RX)
14 Toes to Bar

8-9-2019

Bent Over Barbell Row 5×10

2 Rounds:
400m Run
100m Lunge Walk
20 Thrusters

8-7-2019

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

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

8-6-2019

Olympic Lifting

8-5-2019

DB Bench Press 5×8
paired with
Bodyrows 5×10

4:00 AMRAP each in teams
Lunges
Barbell Push Press
Burpees

8-3-2019

AMRAP 24:00
400m Run
15 Thrusters
15 Bodyrows

8-2-2019

Pullups 5×10
paired with
3 Point Plank 5x:30

For Time:
40 Burpees
40 Wallballs
40 Air Squats
40 Box Jumps